It’s Up To You
It may not seem like it to you, but life is full of choices. What you choose to do about the food you eat and the physical activity you get is up to you. Your choices can affect how you feel and look now (and in the future).

You can help yourself get the information you need to make good health and fitness choices by reading, talking to a health teacher or coach, and by checking our reliable websites. Try www.kidshealth.org, Even though it says ’kids’ there if a teen site just for you!

Breakfast...It’s For Champions!
Studies have shown that teens who eat breakfast have more energy, more concentration, and more problem-solving abilities. If that’s not enough to convince you, the studies also showed that they have more strength and endurance.

And, without that glass of low-fat milk at breakfast, you’ll have a hard time getting all the calcium you need every day!

Stay Alert
Good nutrition will boost mental alertness and help you get you through those long hours of study and manage pre-test jitters. Exam time is not the time to pig out on chocolate or snack on junk food while you study. Try to:
  • enjoy regular, nutritious meals
  • stop for small, healthy snacks to keep up fuel to the brain
  • eat food rich in iron and zinc for improved memory and concentration. Try lean red meat, fish and chicken; nuts and whole grains such as brown rice, wholegrain breads and wholegrain breakfast cereals
  • eat plenty of vegetables, legumes, wheat germ and whole grains for their high concentration of B vitamins and minerals to keep your brain and nervous system in top order
  • drink at least 8 glasses of fluid to stay hydrated and prevent fatigue. Ideally most of this should come from water or milk

We Can Work It Out
The best way to keep your body in shape is to work those muscles…and that doesn’t mean pushing yourself away from the table. Keeping your muscles toned will not only make you feel better, you’ll look better too. Establish a plan for regular activity everyday. Keep a journal and try different sports to keep your routine interesting and fun.

Portion Distortion
Did you know that a coffee shop muffin is usually about four times the amount that the USDA counts as a Food Pyramid serving? The same goes for a large bagel. And, most juice drinks and bottles of soda are two-and-a-half servings; vending machine chip bags are two or more servings, too.

Read the Nutrition Facts label on the packaged foods that you buy; remember that the numbers (such as calories) will be more than the label states if the portion is listed as more than one.

Are Some Fats Better than Others?
Yes. Monounsaturated fats are the healthiest for your body. Nuts -- like almonds, cashews, hazelnuts, and peanuts -- and avocados contain this type of fat. Choose olive or canola oil for cooking. Polyunsaturated fat is the next healthiest fat. This is found in corn oil, safflower oil, soybean oil, and mayonnaise. Use small amounts of foods that contain saturated fats like butter, lard and meat fat, bacon, and shortening. There are lower-fat versions of foods that contain saturated fats, like sour cream and cream cheese. A healthy diet includes less than 30% of calories from fat, with less than 10% of these from saturated fat. From the American Diabetes Association

More on Milk
We all know milk is an important source of calcium for strong bones and teeth. Did you know that milk and other dairy products like cheese and yogurt contain protein for tissue building and repair and vitamin A to help keep your skin healthy and for good vision at night?

How About Coffee Drinks?
If you are drinking a grande latte made with skim milk, you are getting about 25% of your daily calcium needs.

But, if you are drinking a coffee beverage made with whole milk, sweetened with a syrup and topped with whipped cream, you may be getting more than you think—extra calories, extra fat, and extra sugar that you may not need or want. These specialty drinks can have 500 calories or more. Stick with a non-fat latte (about 160 calories) or non-fat cappuccino (about 110 calories) for the best nutritional value.

Give New Foods A Chance
Why? Because you just might like them! If you never try, you will never know.

Although supermarkets, on average, carry about 30,000 different items, many people choose the same eight to ten foods when they shop.

There’s a health reason, too. Being adventurous with food means you are more likely to get the 40-plus different nutrients you need for good health.

How Sweet It Is!
Sugar is one food that provides very little nutritional value: it’s just calories. Sugar doesn’t cause diabetes or hyperactivity. In fact, the only disease that sugar causes is tooth decay or cavities. But, if you are eating more calories than you “spend” with physical activity, sugar can be part of the reason for weight gain.

If you want to control the amount of sugar in your food, read the ingredient label. Look for words like high fructose corn syrup, honey, maple syrup, dextrose, maltose, and sucrose. All these words mean sugar.

Remember that the amount of sugars listed on the Nutrition Facts label will also include the natural sugars found in foods like fruits and milk.

Fast Foods
Believe it or not, you can make healthy fast-food choices. How? Know exactly what you are ordering and plan ahead. Keep the ground rules of good nutrition in mind. Eat a variety of foods in moderate portions, limit the amount of fat you eat, and watch the salt content. What you order is the key. It's easy to eat an entire day's worth of fat, salt, and calories in just one fast-food meal. But it's also possible to make wise choices and eat a fairly healthy meal. Here are some tips to help you choose well:
  • Know that an average fast-food meal can run as high as 1000 calories or more, and raise your blood sugar above your target range.
  • Know the nutritional value of the foods you order. Although there are some good choices, most fast-food items are high in fat and calories.
  • If you're having fast-food for one meal, let your other meals that day contain healthier foods, like fruits and vegetables.
You Cheddar Listen!
Whether they’re on the way to sports practice or between classes, teens are on the snack attack. According to a study published in the Journal of the American Dietetic Association, 93 percent of teens snack during the day with the afternoon being the most popular time. Choosing snacks wisely can help build strong bones and enhance mental and physical performance. However, many teens nibble on empty-calorie foods and drinks high in added sugar and caffeine. These give a temporary lift but then drain crucial energy a short time later. Instead, teens should turn to cheese, which is a portable snack packed with both taste and nutrition. When protein and calcium-rich cheese is paired with carbohydrates, such as crackers, fruits or vegetables, it makes for the perfect snack to help keep energy levels up and build strong bones and teeth. To learn more about cheese and calcium visit www.ilovecheese.com.

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