Healthy Tips Sheet (Ages 10 to 12) - Blue Cross Blue ... · Healthy Tips Sheet (Ages 10 to 12) Eat...

Healthy Tips Sheet (Ages 10 to 12)

Eat 5 servings of fruits and veggies every single day.

Limit screen time to 2 hours or less.Screen time includes:

• WatchingTV,videosorDVDs

• Playingorbeingonacomputer

• Playingregularandhand-held

videogames

• Goingtothemovies

• Instantmessagingoronlinechatting

Get at least 1 hour of physical activity.

Make sure an adult is there if necessary.

• Shootbaskets

• Playvolleyball

• Dance

• Skateboard

Limit sweetened drinks to 0.Examples of sweetened drinks to stay away from:

• Softdrinks,soda,pop

• Juicedrinks

• Chocolatemilk

• Sportsdrinks

Instead, drink:

• Waterwithlemon,

limeororange

toaddflavor

• 1%orskimmilk

• Unsweeteneddrinks

• Askyourphysicianabout

otherhealthydrinkoptions

Get your health on track by adding these tips to your daily routine.

Review provided by leading experts:American Academy of PediatricsAmerican Diabetes Association

Assessment

Name:_______________________________ DateofBirth:_______________________

Height:______________________________ Weight:____________________________

BMI:_________________________________ BMI%: ____________________________

RiskLevel:___________________________ DateofAssessment:________________

Examples:

Fruits

• Apples,bananas,

oranges

• Berries,grapes

• Pears,plums,melon

• Cannedfruit(packed

in100%juiceorwater)

Vegetables

• Asparagus,broccoli

• Beans,lentils,peas

• Carrots,celery

• Spinach,collardgreens

• Tomatoes,peppers

• Cannedveggies

Adeckofcards=aportionofmeat,poultryorfish

1fist=1servingofcerealflakes

1cupofrawleafyvegetables1/2cupofcookedvegetables

1cupoffruit=1mediumapple,orangeorpear

1cup= 1/2cup=

Every meal should be balanced.

Know your serving sizes.

1/2 of plate =

Vegetables, salads and fruit

1/4 of plate =

Grains, rice or bread

1/4 of plate =

Meat, poultry or fish

❒ Trytoeatatleastfiveormorefruitsorvegetablesaday.Usethisasanopportunitytotrynewfoods.

❒ Lookatthelabelsoffoodthatclaimtobefruit-based,likegummycandy,becausetheymayhavealotofsugar.

❒ Avoideatingatfast-foodrestaurants.

❒ Putfoodonsmallplates,likesaladplates,insteadoflargedinnerplates.Tellyourfamilytodothesame.

❒ Avoideatingfriedfoods,andlookforhealthieroptionslikebakedorgrilledfoodsinstead.

❒ Cookamealwithyourparentsforyourfamily.

❒ Rememberyourportionsizes:3oz.ofmeatisthesizeofadeckofplayingcards,a4oz.bagelisthesizeofahockeypuck,onecupofpastaisthesizeofatennisball,and1oz.ofcheeseisthesizeoffourdice.

❒ Loweryourscreentimebyatleast30minutesaday,untilyouaregettinglessthantwohoursofscreentimeeachday.

❒ RemovetheTVfromyourbedroom.

❒ Suggestactivitiestodoafterdinnerasafamily,suchasgoingforawalkorbikeriding.

❒ AvoideatingfoodinfrontoftheTV.

❒ Add10minutesofphysicialactivitytoyourroutineeachdayuntilyougetatleastanhouraday.

❒ Walkorrideyourbiketoandfromschool.

❒ Goforabikeride.

❒ Swimatyourlocalpool.

❒ Goforahike.

❒ Dancetoyourfavoritemusicinyourroom.

❒ Mowthelawn,washthecarorvacuum.Youcanbephysicallyactivewhenyouaredoingchores.

❒ Startabasketballorsoccerteamwithyourfriends,andcheckoutlocalpick-upgamesinyourneighborhoodpark.

❒ Joinaschoolsportsteam,outdoorclubordanceclass.

❒ Takeawalkandbringyourfamilyalong.

❒ Haveacontestwithafriendtoseewhoismoreactiveoveraperiodoftime(afewweeks,amonth,twomonths,etc.).

❒ Makealistofallyourreasonsforbeinghealthier.Readitoften.

❒ Otheractivities:_______________________

❒ Drinkwaterorlow-fat/nonfatmilkinsteadofsweeteneddrinkslikejuice,sweettea,sportsdrinksorsoftdrinks.

❒ Readthelabelsonsoda,juiceandfruit-baseddrinkstoavoidthosethathavealotofsugar.

❒ Telleveryoneinyourfamilytoavoiddrinksthathavesugar.

V05-10-250

Eat 5 servings of fruits and veggies every single day.

Limit screen time to 2 hours or less.

Get at least 1 hour of physical activity.

Limit sweetened drinks to 0.

Sources: Adapted from the U.S. Department of Agriculture and Blue Cross and Blue Shield companies by the Blue Cross and Blue Shield Association.