1. CHOOSE HEALTH

2.  Moderation: Within reasonable limits  Healthfully: Leading to good health.  Adolescence: The period from until maturity in adulthood  Puberty: Changes in the bodies growth and development that occur between ages 10-15.  Hormones: Substances produced by the body that cause growth and development.  Consequence: The result that follows from an action or condition.  Habit: A repeated behavior, often done without conscious thought.

3.  How many times have you eaten fast food in the past 7 days?  What is your definition of fast food?  Fast food is food that is ready-to-eat. McDonalds, Burger King, and places like that. It can also be food that is quick to prepare at home. An example could be Kraft Dinner, Frozen pizza, canned meals like spaghetti or ravioli, etc.  Everyone generally eats this type of food sometimes. There is nothing wrong with that. So what’s so bad about it? 3

4.  Fast food is generally easier for busy families.  Most fast food is heavily advertised and widely available.  So its not a huge surprise that Canadians eat fast food in large amounts.  Fast food contains many artificial color, flavors, and sweeteners. This is why we tend to call it “Junk Food”.  Fast food is highly processed. Things like chemical additives, salt, sugar, and fats, are added to increase the food shelf life and often to make it look more appealing to the consumer. The problem is that many of these foods don’t contain enough nutrients for healthy growth.

5.  Not all fast food is totally bad for your body.  Things like veggie wraps, and some salads can contain less fat, sugar, and salt.  People should try and eat more “whole” foods. This like vegetables, fruits, grains, and some meats in moderation. Just think of these food as things that occur naturally in nature. This can help you to make better choices.  These foods are not processed and contain important nutrients like calcium and fibre.

6.  Eat a variety of foods, but always try and eat in moderation. This means listening to your body, and not stuffing your face. Eat till your full, and try not to eat huge portions.  Remember, your body wont feel full until about 20 minutes after you start eating, so try to slow down, chew your food longer, or take smaller mouthfuls. This will help you eat les food overall.  Try to get a variety of foods into your diet. Always refer to the latest version of Canada’s Food Guide.

7. http://hrsbstaff.ednet.ns.ca/mstoilov/Health/canadafoodguide.htm

8.  The food guide can help anyone learn to eat better. It also explains how to choose foods that have the proper nutrients that the body needs. A teenager needs……..  6 to 7 servings of grain products  6 to 8 servings of veggies and fruits  3 to 4 servings of milk products and alternatives  2 to 3 servings of meats and alternatives.

10.  Limits salt and caffeine.  Engage in regular physical activity.  Try meat alternatives such as tofu, beans, or lentils.  Remember to eat a variety of foods  Limit your fat intake.  Try and choose food and dairy products that have low fat or fat free.  Remember it takes dedication and persistence to perfect a diet, and know one eats perfectly.  Everyone cheats…….just limit your cheating

11.  What does a healthy life look like to you?  Keep physically Active: Try and get 30 to 60 minutes of moderate physical activity per day. This could be walking your dog, going for a bike ride, or even sports teams at school.  You don’t have to drag yourself to the gym, if that’s not your thing. Choose activities you like and this will help you stick with them.

12.  Maintain a consistent sleep schedule.  Don’t consume caffeine or spicy high-fat foods, before you go to bed.  Regular exercise will help you sleep better.  Fall asleep by reading a book or listening to music.  Do you stay up late and have a hard time getting up for school? These are just some things that can help you to get more rest.  As a teenager, sleep is extremely important for your growing body. Really!!

13.  The body needs different kinds of nutrients at different ages.  Calcium is a very important nutrient for growing teens. Why?  It gives you strong teeth and bones.  Calcium can be found in milk products, dark green leafy vegetables, and grain products.  Canada’s Food Guide recommends teens increase their milk consumption from 2 servings to 3-4 servings.  Remember, the food guide is your friend, so refer to it whenever you’re unsure about your diet, or want to improve your eating habits.

14.  People often eat because they are bored.  Keeping active can keep both your mind and body busy  It helps you burn calories.  You wont be eating just because your bored.  Think about when you eat the most junk in your routine? Is it when you are watching T.V., or when you are doing a physical activity?  Try to keep your activities rounded. Not too much activity, and not too much couch.

15.  Following Canada’s Food Guide can help you live a healthier life.  Talking with friends and family about healthy choices, keeps it fresh in everyone’s mind.  Choosing a balanced diet and eating foods in moderation, will help you to cut down on the fatty “junk Foods” in your diet, and will teach you how to eat less food, and feel full with smaller portions.  Finally, remember that eating healthy is a lifelong venture. It takes dedication and hard work. Your body is your temple, so give it the food and exercise it deserves.  Talk to your friends and family about what you are learning in school. Help them to help themselves.

16.  Food and Exercise Diary