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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Eat
Well/Be Fit</font></b></p>
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<font face="Verdana" size="3" color="#000000">10 Tips to Healthy Eating and
Physical Activity For Older Kids and Teens</font></span><!--mstheme--></font></h2>
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<h1 style="text-align: justify; margin: 1 5"><!--mstheme--><font color="#330099"> <!--mstheme--></font></h1>
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<font face="Verdana" size="2"><b>1 - Start your day with breakfast.</b></font></p>
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<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2">Breakfast fills your �empty tank� to get you
going after a long night without food. And it can help you do better in
school. Easy to prepare breakfasts include cold cereal with fruit and
low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit,
whole-grain waffles or even last night�s pizza!</font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"> </font></p>
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<font face="Verdana" size="2"><b>2 - Get Moving!</b></font></p>
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<font face="Verdana" size="2"> </font></p>
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<font face="Verdana" size="2">It�s so easy to fit physical activities into
your daily routine. Walk, bike or jog to see friends. Take a 10-minute
activity break every hour while you read, do homework or watch TV. Try to
do these things for a total of 30 minutes every day. </font></p>
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<font face="Verdana" size="2"> </font></p>
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<font face="Verdana" size="2"><b>3 - Snack Smart.</b></font></p>
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<font face="Verdana" size="2"> </font></p>
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<font face="Verdana" size="2">Snacks are a great way to refuel. Choose
snacks from different food groups � a glass of low-fat milk and a few
graham crackers, an apple or celery sticks with peanut butter and raisins,
or some dry cereal. If you eat smart at other meals, cookies, chips and
candy are OK for occasional snacking.</font></p>
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<font face="Verdana" size="2"> </font></p>
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<font face="Verdana" size="2"><b>4 - Work up a sweat.</b></font></p>
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<font face="Verdana" size="2"> </font></p>
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<font face="Verdana" size="2">Vigorous work-outs � when you�re breathing
hard and sweating help your heart pump better, give you more energy and
help you look and feel your best. Start with a warm-up that stretches
your muscles. Include 20 minutes of aerobic activity, such as running,
jogging, or dancing. Follow-up with activities that help make you
stronger such as push-ups or lifting weights. Then cool-down with more
stretching and deep breathing.</font></p>
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<font face="Verdana" size="2"> </font></p>
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<font face="Verdana" size="2"><b>5 � Balance your food choices � don�t eat
too much of one thing.</b></font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"><b> </b></font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2">You don�t have to give up foods like
hamburgers, french fries and ice cream to eat healthfully. You just have
to be smart about how often and how much of them you eat. Your body needs
nutrients like protein, carbohydrates, fat and many different vitamins and
minerals such as vitamins C and A, iron and calcium from a variety of
foods. Balancing food choices from the Food Guide Pyramid and checking
out the Nutrition Facts Panel on food labels will help you to get all
these nutrients.</font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"><b>6 � Get fit with family or friends.</b></font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2">Being active is much more fun with friends
or family. Encourage others to join you and plan one special physical
activity event, like a bike ride or hiking, with a group each week.</font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"><b>7 � Eat more grains, fruits and
vegetables.</b></font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2">These foods give you carbohydrates for
energy, plus vitamins, minerals and fiber. Besides, they taste good! Try
breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are
also in the grain group.</font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2">Bananas, strawberries and melons are some
great tasting fruits. Try vegetables raw, on a sandwich or in a salad.</font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"><b>8 � Join in physical activities at
school.</b></font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2">Whether you take a physical education class
or do other physical activities at school, such as intramural sports,
structured activities are a sure way to fell good, look good and stay
physically fit.</font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"><b>9 � Foods aren�t good or bad.</b></font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2">A healthy eating style is like a puzzle with
many parts. Each part � or food � is different. Some foods may have more
fat, sugar or salt while others may have more vitamins or fiber. There is
a place for all these foods. What makes a diet good or bad is how foods
fit together. Balancing your choices is important. Fit in a higher-fat
food, like pepperoni pizza, at dinner by choosing lower-fat foods at other
meals. And don�t forget about moderation. If two pieces of pizza fill
you up, don�t eat a third.</font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"><b>10 � Make healthy eating and physical
activities fun!</b></font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2">Take advantage of physical activities you
and your friends enjoy doing together and eat the foods you like. Be
adventurous � try new sports, games and other activities as well as new
foods. You�ll grow stronger, play longer, and look and feel better! Set
realistic goals � don�t try changing too much at once.</font></p>
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<font face="Verdana" size="2"> </font></p>
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