Sea Gals Fitness Challenge Study Guide

When it comes to nutrition, the place to start is with the 5 food groups:

• Fruits
• Vegetables
• Dairy
• Grains
• Meats and Beans

Fruits and vegetables offer a variety of essential vitamins and minerals. Fruits like oranges and cantaloupe are high in vitamin C. Dairy is a great source of calcium which helps build strong bones and teeth. Grains are loaded with fiber while meats and beans give people protein, which is also found in peanut butter and chocolate milk. Protein also builds strong bones and, along with carbohydrate found in foods like yogurt, provides energy.

Many people are concerned about their weight. It’s important to remember that the best way to manage your weight is through a healthy diet and daily exercise. That means eating nutritious meals and snacks.

The best way to start your day is to eat a nutritious breakfast containing at least two of the five food groups. During the day you might be tempted to get some quick energy from coffee, cinnamon rolls or even candy. Actually, a better choice to build energy is whole wheat bread or a cup of yogurt. If you are looking for a heart healthy snack, choose low fat-milk and graham crackers rather than a brownie or candy bar. It’s also important to stay hydrated throughout the day. While it might be tempting to grab a can of soda, you’ll also be drinking a lot of sugar. Better choices to meet your fluid needs include orange juice, milk or water.

Every now and then you might want to have a treat – and that’s OK. But remember, it’ll take you over 40 minutes of activity to burn off the calories in a regular serving of French fries.

In addition, you should plan on exercising at least one hour a day. School sports are a great way to get that done.

to take the Sea Gals Fitness Challenge