2. Let’s Get Healthy 2k15 Kerriann Manziano 9 th / 10 th grade

3. How many of you drink a full bottle of soda?

4. The recommended Daily Value of sugar intake for adolescents is 6-9 tsp ¹. This is just one example of how people over eat the DV of certain foods.

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

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

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

9.  Lose IT!  My Fitness Pal  My Plate  Fooducate  Calorie Counter

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

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

12. 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

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

14. 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

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

16. 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

17. Push-upsiPump Couch 2 5kGarmin fit

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

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

21. References Information provided from:  Livestrong.com  ChooseMyPlate.gov  bjcschooloutreach.org  epi.umn.edu