The Truth about Physical Fitness and Nutrition

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Contents

  1. Eating the Right Foods for Exercise
  2. The Truth About Alcohol and Exercise
  3. The Truth About Alcohol and Exercise - INDI
  4. What happens if I don’t get enough carbohydrate, fat and protein?
  5. Fitness Left Nav

You can do your part by modeling healthy eating habits. Helping school-age children create healthy eating habits can be a fun and interactive process that goes beyond snack and meal times. Here are a few ideas to encourage healthy eating habits in school-age children:. Teach basic cooking skills, such as following recipes, measuring, mixing, whisking, etc.

How much carbohydrate, fat and protein do I need?

Give children the opportunity to work together to create healthy meals. Older school-age children who are allowed to use an oven or stove top should also be reminded of kitchen safety rules. Use cooking to learn about other cultures by making multicultural-inspired meals.

Eating the Right Foods for Exercise

This is a fun way to work on cooking skills, try new foods, and experience various cultures. In healthy eating, portion control is huge. Teach school-age children about proper portion control by sharing information on serving sizes and appropriate portions. Use the MyPlate system as a guide and create actual size maps or place mats to help determine how much food is the right amount.

When possible, allow school-age children to help plan their menu. Work together to brainstorm healthy snack and meal options for your program. You can even encourage children to develop their own healthy recipes. As you select recipes to make with the children, remember to consider any food allergies. You can read more on food allergies in Lesson Seven in this course. When possible, plan special programs for school-age children to help reinforce their healthy eating habits.

Invite local physicians, nutritionists, or chefs to visit your program to discuss the importance of healthy eating. Another idea is to work with athletes from local high school, college, university or even professional teams to discuss how healthy eating is important for their performance. You can learn a great deal about your own nutritional needs and also the nutritional needs of the children in your care. Complete the Exploring MyPlate activity to find important and fun information as you explore the following links on MyPlate:. Taking care of your own fitness is an important way to model healthy habits for children and youth.

It can be difficult to squeeze in physical activity during the day. For one week, use this tracking tool to set goals for your own physical activity.

Work with others to help you reach your goal. Use the Youth Physical Activity: The Role of Schools to find resources you can use in your program concerning involving physical activity. Post this resource in your program to encourage everyone to increase their physical activity in fun ways. Additionally, review the following resources that you may want to post, apply, or share in your classroom:.

The Truth About Alcohol and Exercise

Which of the following is not a way to encourage portion control among school-age children? True or False? Finish this statement: School-age children should engage in…. American Academy of Pediatrics. Hassink [Ed. Nutrition and Fitness. Bright Futures Bright Futures in Practice: Physical Activity. Washington, DC: Georgetown University. Centers for Disease Control and Prevention. Child Care Aware Health Resources and Links. Institute of Child Nutrition. Kansas State University n. MacLaughlin, S. The Truth about Juice. Zero to Three.


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Murphey, D. The health of parents and their children: A Two-Generation Inquiry. Washington, D. Healthy Weight. Screen Free moments: Promoting Healthy Habits. Motion Moments. Pica, Rae. Sanders, S. Human Kinetics Publishers. Department of Health and Human Services and U.

The Truth About Alcohol and Exercise - INDI

Department of Agriculture. Information for Child Day Care Centers. United States Department of Agriculture. University of North Carolina at Chapel Hill. Secondary tabs Objectives :. Identify tools you can use to promote healthy habits like fitness and good nutrition. Describe guidelines for preparing and serving food in school-age programs.


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  4. Practice and promote portion control for children and youth. Provide opportunities for active play and physical fitness. Learn Learn. Active recess. Establish a break from the school day, typically before lunch, that involves planned, inclusive, actively supervised games or activities; also called semi-structured, or structured recess Learn more. Activity programs for older adults. Offer group educational, social, or physical activities that promote social interactions, regular attendance, and community involvement among older adults Learn more.

    Breastfeeding promotion programs. Provide education, information, counseling, and support for breastfeeding to women throughout pre- and post-natal care Learn more. Community fitness programs. Offer exercise classes e. Community-based social support for physical activity. Build, strengthen, and maintain social networks that provide supportive relationships for behavior change through walking groups or other community-based interventions Learn more.

    Competitive pricing for healthy foods. Assign higher costs to non-nutritious foods than nutritious foods via incentives, subsidies, or price discounts for healthy foods and beverages or disincentives or price increases for unhealthy choices Learn more.

    What happens if I don’t get enough carbohydrate, fat and protein?

    Enhance streetscapes with greater sidewalk coverage and walkway connectivity, street crossing safety features, traffic calming measures, and other design elements Learn more. Exercise prescriptions. Provide patients with prescriptions for exercise plans, often accompanied by progress checks at office visits, counseling, activity logs, and exercise testing Learn more. Offer low-income participants matching funds to purchase healthy foods, especially fresh fruits and vegetables; often called bonus dollars, market bucks, produce coupons, or nutrition incentives Learn more.

    Individually-adapted physical activity programs. We'll walk you through the best times to eat for your exercise regime. The intensity of a workout determines whether a supplement can boost performance. Many supplements are often filled with mystery ingredients and may not have any documented effect. However, science has identified a few supplements that may be helpful to some athletes.

    Fitness Left Nav

    One of the most common reasons people take up an exercise routine is to lose weight, but eating for a weight loss exercise regimen is tricky. However, there are some simple nutritional guidelines that can help ensure you'll get the most out of your weight-loss workout. Although most people don't need to overthink their eating plan when working out, elite athletes and those training for extreme endurance challenges may need to consider a few additional factors to get adequate nutrition. Elite athletes will need to plan the ratio of fat, protein and carbohydrate they eat, and will need to ensure they have the right number of calories to power grueling fitness challenges.