Move and Crunch

Move (Physical Activity)

The Dietary Guidelines for Americans recommend that adults egage in at least 30 minutes of physical activity on most days of the week, while children should be physically active at least 60 minutes on most days of the week.

Create a physical activity program that works for you and involves the five components of fitness:

• Cardiovascular Endurance

  Walking, running, swimming and participation in sports.

• Muscular Strength and Endurance

  Lifting weights, push-ups, pull-ups, lunges, and abdominal crunches.

• Flexibility

  Stretching arms, legs, abdominals and lower back and holding stretches for at least ten seconds while relaxing muscles.

• Body Composition

  Maintaining a percentage of fat to lean body mass that promotes health through healthy eating and physical activity.

Crunch (Nutrition)

Most adults and children do not consume the recommended amount of fruits and vegetables each day. According to the Dietary Guidelines for Americans, adequate intake of fruits and vegetables provides nutrients that many students do not consume in recommended quantities, including calcium, potassium, fiber and magnesium. Here are more tips for making better food choices.

• Eat a variety of healthful foods in each food group.
• Increase your intake of fruits and vegetables and other nutrient-rich foods like whole grain products.
• lean protein including meat, poultry, fish and beans; and calcium-rich foods like milk and milk products.
• Read Nutrition Facts labels to choose foods with less fats, salt and sugars.
• Visit www.MyPyramid.gov to create a personalized food plan.