Staying Healthy and Well

Start the day with a healthy breakfast. It refuels the body and provides energy for the day.
Eat together as a family as often as possible.
Take time eating, and chew slowly. It takes 20 minutes for the brain to tell the body that you are full.
Eat more vegetables and fresh fruits. Aim for a total of 2 cups of fruit and 2 1/2 cups of vegetables each day.
Eat more whole grains. Examples include oats, brown rice, rye, and whole-wheat pasta. Try to eat at least 3 ounces of whole grains each day.
Drink plenty of fluids. Choose water, low-fat or nonfat milk, and low-calorie beverages.
Serve a variety of foods.
Serve food in small portions.

Move more. Try to get between 30 and 60 minutes of physical activity each day. Short sessions of movement throughout the day add up.
Include physical activity in your daily routine – get your parents to go for a walk with you!
Be active in the home. For example, you can dust, vacuum, garden, or walk the dog. These activities are good ways to burn calories.
Include activities, such as hiking or biking, when you go on vacation.
Limit TV, computer, and video game time to less than 2 hours per day. Encourage physical activity instead.