Staying healthy requires a commitment to nutritional and exercise goals. Smallstep.gov recommends kids eat a variety of foods in their diet. Sticking to a healthy diet and following a fitness plan will give you the energy you need to excel in school and sports -- and it will keep your immune system strong and resistant to disease.
Step 1
Eat a bowl of cereal with fruit and low-fat milk. Or enjoy peanut butter on whole-wheat bread with a cup of fruit yogurt. Eggs also provide a good protein source for your morning meal. A breakfast like this will get your brain ready for learning in school -- it will make you more mentally alert so you can retain information and earn higher grades.
Step 2
Make a sandwich with whole wheat bread, sliced tomato, lettuce and reduced-fat cheese, or chicken for lunch. Eat a piece of fruit for a snack. Healthy fruit choices are oranges, strawberries, blueberries and bananas. Oranges contain vitamin C, which work to quickly restore your skin back to normal when you get cut. Strawberries and blueberries help keep your body strong so you do not get sick easily. Bananas contain potassium, a mineral that helps your muscles perform better.
Step 3
Eat low-fat protein foods for dinner. Protein builds your muscles, according to the National Institutes of Health. Healthy choices of protein foods include chicken, turkey, beans and fish. Also eat two vegetables for dinner. Carrots are a good choice because they contain vitamin A, which helps you see better. Green leafy vegetables such as cabbage, kale and spinach will give you vitamins for more energy, according to Smallstep.gov.
Step 4
Plan fun activities for exercise. Exercise is important because it keeps your body in good shape, and it helps prevent weight gain. To develop strong leg muscles and a healthy heart and lungs, you may want to ride a bike or roller blade. Scooting around on a skateboard is another way to develop strong legs. Swimming, jumping rope and playing frisbee are all great ways to get exercise, sunshine and fresh air. Make sure you wear a helmet when riding a bike, roller blading or skateboarding. The National Heart Lung and Blood Institute says kids should get a minimum of one hour of exercise almost every day.
Step 5
Wash your hands regularly. Make sure your hands are always clean to prevent the spread of germs. Wash your hands before you eat -- count to 20 while washing. Also, avoid rubbing your eyes, nose and mouth. Hand-sanitizers are also effective for getting rid of germs, according to Centers for Disease Control and Prevention. Make hand washing a habit, because it's a critical step to staying healthy.
References
- Smallstep.gov: Fun Food & Awesome Activities
- Centers for Disease Control and Prevention: Staying Healthy Every Day
- Centers for Disease Control and Prevention: Holiday Health and Safety Tips
- Substance Abuse and Mental Health Services Administration: Eat a Good Breakfast, Have a Good Day
- National Institutes of Health: How Much Protein Do You Need?
