Refuel after a good night's sleep by eating a nutritious breakfast. Children who eat breakfast perform better in school and feel more energetic. It doesn't have to take long—eat on the go by bringing along cereal, fruit, yogurt, toast or even leftovers.
2) Keep Moving
Instead of driving, walk, bike or jog to visit friends or to get to school. Skip the escalator or elevator and hit the stairs. A good rule of thumb is incorporating 10 minutes of activity for every hour spent sitting.
3) Nutritious Diet
Select snacks from all levels of the food pyramid by adding a glass of low-fat milk to accompany your crackers, or some celery sticks coated with peanut butter and raisins. Cookies, chips and candy are okay in moderation, but make sure to maintain a good balance of fruits and veggies.
4) Feel the Burn
Show your kids how fun it can be to work up a sweat. Make an effort to do at least 20 minutes of aerobic movement every day (like dancing, running or jogging), and spend a couple days a week working on building muscle with weight lifting. Warm up and cool down with some stretches and deep breathing.
5) Eat Balanced Meals
Be smart about how much and how often you eat heavy, high-calorie foods like hamburgers, french fries and ice cream. You can still enjoy them, but don't forget the fruits and veggies to achieve a balanced diet with proteins, carbohydrates, fats, minerals and vitamins.
6) Work Out Together
Keep fitness fun by inviting family and friends to join you on a hike or biking adventure. You'll have so much fun together, it won't feel like like work!
7) Eat for Energy
Eat foods that energize the body, including grains, fruits and vegetables. These provide carbohydrates, vitamins, minerals and fiber. Try enjoying whole-wheat breads and fresh fruits and veggies.
8) Stay Fit at School
Physical education, intramural sports and dance teams are just some of the ways to get active during the weekdays!
9) Piece Together A Healthy Food Puzzle
Everything you eat is a different puzzle piece in your diet. Create a picture of good health by balancing out your meals with fresh fruits and veggies. Add a side salad to that slice of pizza, and snack on an apple instead of a donut.
10) Keep It Fun and Fresh
Make healthy eating and fitness fun by trying new snacks, outdoor activities and sports. For a guaranteed good time, invite your friends to join in on your adventures. Remember that goals are there to motivate you, so set realistic ones that are achievable with time and discipline. Health and happiness go hand in hand!
Recommended reading : The Wellness Workbook : How to Achieve Enduring Health and Vitality
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