Health+Education

=Health Education=

Olander School has started to give weekly health tips to students over the intercom every Wednesday. These weekly health tips are called Wellness Words.

=Wellness Words:=

Week 1 Snacks: Good snacks are healthy carbohydrates. Carbohydrates (“carbs”) are fuel for the body just like gas for the car. Some good carbs include: fruit, veggies, yogurt, whole grain crackers, Kashi bars, 100% juice and real fruit smoothies.

Week 2 Breakfast: Why do we call Breakfast, “Breakfast”? Think about it! Does your breakfast help you? It should. Breakfast is the most important meal of the day. Skipping breakfast will not help you loose weight. “Break the Fast” from sleeping all night and eat less sugar and more grains and fruit. Protein with breakfast will also help you grow, just watch out for the high fat greasy meats.

Week 3: Nothing this week

Week 4 Water and Drink Options: Drink plenty of water a day. Water is a perfect drink. It doesn’t need sugar added or food coloring to be good. Do you drink at least 8 glasses a day?

__ Week 5 Fitness Components __ Fitness Components are those things that you can do to get and stay in shape. Your body needs to work many areas to be fit. Moving activities like running, biking, jogging, swimming, and cross country skiing work your heart and lungs in a way that other things can’t. These activities are called __Aerobic__ or “With Oxygen”. Do these things at __least__ 3 times a week for at least 30 minutes.

Week 6: Nothing this week

Week 7 Food Types: The new food pyramid has 5 sections, including grains, vegetables, fruits, milk, and meat/beans. Which foods are you getting the most of? I hope you are thinking fruits and veggies! Check out www.mypyramid.gov.

Week 8 FOOD TYPES: The largest section of the food pyramid is the food pyramid is Grains. Grains include things like bread, pasta, rice, and cereal. Whole grains are the best. Did you know that you can get whole grain saltines and whole grain pasta? How about brown rice? This week, look at the label of a grain you eat and see if it really is WHOLE GRAIN.

Week 9 Food Types: Another area in the food pyramid is Vegetables. What is your favorite vegetable? Dark green vegetables, like broccoli and spinach are especially healthy. Do you get enough veggies in your day? Try raw veggies but watch out for high fat dips. There are some veggies juices too.