- Author: Brittanny N. Zweigle
What does that mean – a healthy lifestyle... and how are we supposed to bite into it? How does one choose to be healthy? Biting into a healthy lifestyle doesn't have to be as hard as it sounds. Making healthy lifestyle changes should be easy and positive. Just making small adjustments or additions to your diet and lifestyle will help you become healthier overall.
Here are five tips to help you bite into your healthy lifestyle:
Eat breakfast – taking a bite into breakfast is one of the easiest ways to improve your health. Aim for 3 of the 5 food groups. Try a bowl of oatmeal topped with nuts and dried fruit, and enjoy it with low-fat milk. Or indulge in a spinach quesadilla made with a whole wheat tortilla, low-fat cheese and spinach! Need something quick? Toast a whole wheat waffle or English muffin, add peanut butter, and run out the door with a piece of fruit.
Make half your plate fruits and vegetables – try to add 2 servings of fruit and 2 ½ servings of vegetables into your diet every day. Add them in as a part of a healthy snack. Try combination snacks like carrots, or celery with hummus or peanut butter. Enjoy low-fat yogurt or cheese with a piece of fruit, or mixed nuts with some fruits or veggies.
Watch Portion Sizes – do you know how much you are actually eating? Get out the measuring cup and see how close your portions are to the recommended serving size. Most of us eat a lot more than we think we do. Try using a salad plate instead of a dinner plate; you'll naturally eat less, because the plate is smaller.
Be active – Children and teens need 60 minutes of physical activity a day, adults should aim for 30 minutes to help maintain a healthy lifestyle. You don't need do it all once! Either go for a walk on your break, take the stairs, or park further away to sneak in extra steps. After dinner have the family go for a walk or ride your bikes together. It's easy to rack up the minutes when you're having fun.
Drink more water – One of the easiest healthy lifestyle changes is to drink water instead of sugary beverages. Cutting the sugar sweetened drinks can be hard. Start by choosing a bottle of water instead of a soda, and naturally decreasing from there. Let thirst be your guide.
For more ways on how you can bite into a healthy lifestyle, visit http://www.nationalnutritionmonth.org/nnm/. Enjoy their resources and other tips on how to keep you and your family healthy!
Guess what? Our fantastic teachers have been sharing nutrition and physical activity education for years! Today's #FlashbackFriday takes us to Ayer Elementary.
Terri Lee, 2nd grade teacher at Ayer Elementary, spent a whole month teaching her 2012-2013 class about food groups, and the foods that go in them.
Her efforts to teach MyPlate really showed when I would teach their monthly lesson demonstrations. The students knew a wide variety of foods and their appropriate food groups. Here is the project that they did:
I can not wait to see what Ms. Lee does this year!!!
- Author: Alisha Byrd
It's lunch time at Barbin's Little Tykes Daycare Center!
Kids often don't know what's best for their health, and would rather snack on 'sometimes' food than the nutritious foods you know they need. At Barbin's daycare center they understand that changes will not happen immediately, and know consistency is key in getting your little one to make the switch to healthier options. The UC CalFresh Nutrition Education Program supports teachers' efforts to encourage healthy choices during meal time.
For tips on feeding young children, please click here.
- Author: Erika Paggett
Walking to school can be a great way to incorporate exercise into your day. You can walk daily, one day per week or a few days each month. Even for students that live farther away from their schools, there are still ways to safely walk to school like; forming a "walking school bus" or meeting at a designated walking spot (with parental supervision) and walking to school from there as a group.
A walking school bus can be formed by walking from house to house to “pick up students” along the way to school – just like a real school bus does. Parents can take turns leading the bus and supervising the students. Another option, the “designated walking spot” can work when students live too far from school to walk the entire way. Parents can drop children off at the designated walking spot and 1 or 2 parents can walk the students to school from there. Parents can also alternate responsibilities with this option.
Whatever method works best for you, remember to always be safe! For additional information and tips on safety click here.
Do you already walk to school, or will you plan to incorporate walking to school into your routine this school year? If so, please leave a comment below.
- Author: Shawna Rogers
Last year the UC Master Gardeners and UC CalFresh hosted "Spring Into Health" at the Garden of the Sun, an event where 4th grade students from Yokomi Elementary came to the Garden to experience interactive displays with mini lessons all about nutrition. Phoebe Copp, with the Dairy Council of California, participated in this event, teaching the students all about the importance of milk and building strong bones. The students enjoyed the lesson, especially being able to put on a fake milk mustache and take pictures!
Our next Spring into Health Event is scheduled in March 2015. We can't wait!