Adventures with Super Teacher

1
Adventures with Super Teacher

• Food and FitnessIssue 1 volume 1

Created By Sue Ash Helena Bates
2
Welcome to Super Teachers Guide to Food and
Fitness! This guide will help you to get the
scoop on what you can do every day to make sure
that you are eating right and getting enough
exercise!Join me as we find out what it takes to
eat right and be fit!
3
This is Canadas food guide. This
suggests the different foods that you should
include in your daily meals. It also tells you
how many of each type of food you should eat
every day.
4
FIND A BALANCE!
Dont eat too much of one thing. You dont have
to give up fast food to be healthy, but you do
need to be smart about how often and how much of
them you eat. Balancing what you eat and eating a
variety of foods will help you to get all of the
nutrients that your body needs!
5
START THE DAY WITH BREAKFAST!! The morning meal
usually breaks a fast that has lasted from 8 to
12 hours. Since your last meal or snack, your
bodys supply of blood sugar (glucose) has
dropped to a low point. The body needs food to
produce the glucose that is necessary to keep you
going. Studies show that breakfast contributes
significant nutrients and calories to the diet,
and nutrients missed by skipping breakfast are
not compensated for in subsequent meals. Without
breakfast, some people become less able to do
physical work in the late morning hours and some
students do not perform well in the classroom.
6
Fruits and Vegetables
Did you know that fruits and vegetables supply
you with important minerals and vitamins like
potassium, magnesium, zinc, vitamin C, vitamin
A, vitamin B, niacin, sodium, iron and calcium
and so many more? These vitamins and minerals
help to keep you strong and healthy so that you
can stay active and do the things that you like
to do.
7
DAIRY
Dairy matters for everyone!!Teens ages 9-18 need
1,300 mg of calcium a day, or about four 8-oz.
glasses of milk. Kids ages 4-8 need 800 mg of
calcium a day, or about three 8-oz. glasses of
milk Including dairy products in your diet
helps to prevent deficiency diseases and
osteoporosis. It also helps to keep bones and
teeth strong.
Milk is one of the best sources of calcium
because it also provides vitamin D, which helps
the body absorb calcium. Milk is an excellent
source of calcium, vitamin D, riboflavin, and
phosphorus and a good source of potassium,
vitamin A, vitamin B12, niacin and
muscle-building protein
8
Eating grains (in bread and cereal) gives you
vitamins and minerals like vitamin B, thiamine,
niacin, riboflavin, vitamin B-6, vitamin B-12,
folic acid, vitamin E all a part of a complete
and healthy diet.
GRAINS
9
Meat and Alternatives
Meat and alternatives provide your body with
essential proteins. Protein plays an essential
role in building and repairing your body
10
SNACK SMART
Snacks are a great way to refuel. Choose snacks
from a variety of different food groups. If you
eat smart at other meals, cookies, chips and
candy are OK sometimes.
11
Foods arent Good or Bad
Healthy eating is like a puzzle. Each part (food)
is different. There is a place for all foods.
What makes your diet good or bad is how all of
the food you choose fits together. You can fit in
high fat food if you choose lower fat food at
other meals.
12
GET ACTIVE!!!
13
Fit physical activity into your day. Walk, bike,
run around with friends. Try to do physical
activity for 30 minutes a day
GET MOVING !!
14
WORK UP A SWEAT!!Vigorous work-outs that cause
you to breathe hard and sweat help your heart to
pump better, give you more energy and help you to
feel better. Always start with warm up stretches.
Include aerobics, cardio and a cool down period.
15
Get Fit with Friends and Family Being active is a
lot more fun when you do it with friends and
family. Ask others to join you and plan big
physical activity events like biking, hiking,
swimming each week. The more the merrier!
16
Joining in Physical activities or sports teams at
school is a great way to work physical activity
into your daily routine.
17
Take part in physical activities that you and
your friends like doing. Remember to be
adventurous and try new foods and new sports and
games. These hints will help you to grow up
strong and feel great!
Remember to play hard and eat well! These
practical tips will keep you feeling on your
toes! Until next time boys and girls, keep
smiling and eat your veggies! ?
18
The End