Lets Get Healthy 2 k 15 Kerriann Manziano

Let’s Get Healthy 2 k 15 Kerriann Manziano 9 th/ 10 th grade

How many of you drink a full bottle of soda?

The recommended Daily Value of sugar intake for adolescents is 6 -9 tsp¹. • This is just one example of how people over eat the DV of certain foods.

You should watch for: Sodium intake Fat intake - recommended 25% of total calorie intake About Protein 50 -70 g based on 1800 calories intake -recommended 46 -52 g

Carbohydrates Fiber And – recommended 130 g – recommended 28 -38 g sugar – recommended 20 -32 g

Are you getting enough? Or are you getting too much?

Lose IT! Fooducate My Fitness Pal Calorie My Plate Counter

How many of you get 30+ minutes of physical activity a day?

Now… How many of you get 60+ minutes of physical activity a day?

It is recommended. . That teenagers get 60 minutes or more of physical activity a day Moderate or vigorous And also work on muscle strength at least 3 days a week Weight lifting Abdominal exercises Body weight exercises Resistance bands

Different Physical Activities: Sports for a walk Volleyball, Roller Skating/Ice Basketball, Soccer, Skating Badminton, Frisbee/Ultimate Racquetball, Cheerleading, Track, Frisbee Football, Tennis, etc. Biking Elliptical Zumba Going

Things to do at home: Take your dog for a walk Take the stairs instead of elevators or escalators If you are watching TV, do an exercise at every commercial Crunches, push-ups, jumping jacks, ect. Make a game out of it

Exercise Log Track Mark your physical activity down calories burned Duration How many miles you ran/walked How many sets and weight of a certain exercise There also apps for physical activity

Apps Have personal trainers to motivate and help you with your workout Keep track of calories burned Have a variety of exercises Keep track of miles Keep track of your goals and achievements Some even have a GPS to track your path

Push-ups i. Pump Couch 2 5 k Garmin fit

For beginners: Couch 2 5 k is a great start! Get into shape using a 3 -days-a-week workout program Spans End This 9 weeks goal = 5 k ! can kick start your healthy habits and achieve personal goals

Don’t have a smart phone? http: //www. choosemyplate. gov Track your health Track your food Daily Recommended Values Healthy eating tips How to live a healthy and active lifestyle

Remember:

References Information provided from: Livestrong. com Choose. My. Plate. gov bjcschooloutreach. org epi. umn. edu