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Dieting - Lose Weight Healthy Sure

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<a href="http://henkacaribu.blogspot.com/2013/09/dieting-lose-weight-healthy-sure.html">Dieting - Lose Weight Healthy</a> - Many of us are constantly in a battle to lose weight, and a lot of us want to discover a diet where we can lose weight and lose weight fast.  Not looking at how to lose weight healthy.  Dieting is a very hard thing to do.  First you must commit yourself to modify the diet or current way you eat, which if not an easy task.  Statistics on dieting are not good, so how can we find a diet that is easy and will lose weight and lose weight healthy.<br />
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There are many good diet plans out on the market today.  The South Beach Diet is a very popular healthy diet plan, there is the Negative Calorie Diet, which in my opinion is also a healthy way of eating.  There is also theIdiot Proof Diet Plan which is exactly that, and is a healthy plan.<br />
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One crucial aspect of dieting is to burn fat but also feed muscle as you don’t want to lose weight and have a lot of flabby skin.<br />
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Here are some important tips on dieting:<br />
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1.<span class="Apple-tab-span" style="white-space: pre;"> </span>Do not ever skip breakfast, your breakfast gets your metabolism going, especially after a good nights sleep.  Eat a healthy diet, like whole grain cereals, protein based foods that are low in fat, lowfat yogurt, etc.<br />
2.<span class="Apple-tab-span" style="white-space: pre;"> </span>Drink plenty of water, for one drinking a lot of water keeps you feeling full and less hungry, drink less soda and coffee and definitely less alcohol as all of those can add significant calories to your daily intake.<br />
3.<span class="Apple-tab-span" style="white-space: pre;"> </span>Make sure you watch your carbohydrate and calorie intake.  Make sure you keep track of your intake.  Carbohydrates need to be kept low, as well as eating good carbs such as fruits and vegetables, stay away from your refined sugars, flours and processed foods.<br />
4.<span class="Apple-tab-span" style="white-space: pre;"> </span>Take your time, don’t try to rush losing weight, lose weight healthy means lose weight slow, plus if you do it the right way, you will keep the weight off.  Many people who lose weight to rapidly, as soon as they shift their eating habits back they put the weight back on quickly and usually a lot more weight than they originally lost.  What happens when you lose weight to rapidly your metabolism will slow down, it slows down the rate we burn energy to survive.  A resistance is built up which is called homeostasis, for example when our body heats up, we sweat, which is the response designed to cool down, this is homeostasis.  The same principle happens when you lose weight, but when you lose weight to rapidly you will lose body fluid and muscle mass instead of burning the fat.<br />
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You should also take a regimin of vitamins and minerals.  This will boost your energy and your metabolism.<br />
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To lose weight healthy, you must eat good foods, not just basing them on the caloric or carbohydrate content, and you must do some sort of exercise.<br />
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If you follow most of these weight loss tips, you can lose weight, lose weight healthy as well as keep the fat off.<br />
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Dieting - Lose Weight Healthy Sure

Dieting - Lose Weight Healthy - Many of us are constantly in a battle to lose weight, and a lot of us want to discover a diet where we c...

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5 Foods Every Woman Should Eat More Of

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For busy women of all ages, five foods boast high scores in essential nutrients — iron, calcium, magnesium, vitamin K, folate, vitamin D, and omega-3 fatty acids, in particular. Best of all, these foods are easy to find at practically every grocery store, no matter where you live, and each of them takes less than 15 minutes to prepare.</div>
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<strong>1. Broccoli</strong><br />Broccoli is practically unrivaled among all foods when it comes to protecting against <a href="http://www.caring.com/cancer?utm_source=care2&utm_medium=partner" style="color: #0c739e; text-decoration: none;" target="_blank">cancer</a>. Its powerful phytonutrients not only help neutralize carcinogens, but they also stimulate detoxifying enzymes that help the body rid itself of cancer-causing and other harmful toxins. Indole-3-carbinol, another compound found in broccoli, is particularly healthy for women; it’s been shown to reduce the risk of breast and cervical cancers and helps suppress the spread of existing cancer. This green vegetable also happens to be one of the richest food sources of the flavonoid kaempferol, which has shown protective benefits against ovarian cancer.</div>
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What’s more, broccoli is a superior source of folate, a B vitamin that’s needed for making and protecting DNA, producing new blood, forming new cells, and synthesizing protein. Folate has also been tied to a decreased risk of some cancers in adults.</div>
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But there are a couple of reasons why this nutrient is crucial for women’s health in particular. First, folate is one of the most essential nutrients for pregnant women. It supports proper development of the fetal nervous system and protects against neural tube (birth) defects. Second, research shows that women are twice as likely as men to experience depression, and numerous studies have linked folate deficiency with depression. The good news: There’s also evidence showing that boosting folate levels can increase serotonin levels and improve symptoms of depression.</div>
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An added bonus: As a natural diuretic, broccoli helps reduce bloating and water retention associated with premenstrual syndrome.</div>
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Broccoli is an excellent source of dietary fiber and of vitamins C, K, and A, and it’s a good source of manganese, tryptophan, potassium, B vitamins, phosphorus, magnesium, and protein. It’s also high in calcium, iron, zinc, and vitamin E. Many of these nutrients work in partnership: Vitamin C helps the body absorb iron; vitamin K anchors calcium to the bone; dietary fiber promotes better absorption of all nutrients.</div>
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<strong>Quick and healthy tip:</strong> For optimal taste and nutrition, steam broccoli florets for no more than five minutes, or until they turn bright green. Drizzle with extra-virgin olive oil, lemon, and sea salt to taste.</div>
<br /><br />Read more: <a href="http://www.care2.com/greenliving/5-foods-every-woman-should-eat-more-of.html#ixzz1rl8IuSG7" style="color: #003399; text-decoration: none;">http://www.care2.com/greenliving/5-foods-every-woman-should-eat-more-of.html#ixzz1rl8IuSG7</a>
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5 Foods Every Woman Should Eat More Of

For busy women of all ages, five foods boast high scores in essential nutrients — iron, calcium, magnesium, vitamin K, folate, ...

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Healthy Eating Tips for Teens

<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"><span class="Apple-style-span" style="font-size: 15px; font-weight: bold;">"You need to eat your breakfast," "that's enough soda," "please lose the junk food and eat some real food."</span></div><table align="left" border="0" cellpadding="0" cellspacing="0"><tbody>
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<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">If you're a typical teenager with parents who always nag you about what you eat, how you eat, when you eat or don't eat, and the amount of junk food you consume, these comments will sound familiar to you. Give your parents a break, they are just doing their job. They want you to eat properly so you'll develop, be healthy, and keep your moods balanced. </div><div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"><br />
</div><div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Your body needs certain nutrients to feel well as you go through each day. The most important meal is breakfast, even though it's probably the most difficult for many teenagers. Breakfast is even more important if you aren't eating lunch on a regular basis, and are waiting until after school or until dinner to eat.</div><div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div><hr style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;" /><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">Your body needs a daily supply of protein, complex carbohydrates, and healthy fats to get the fuel it needs for energy and optimum health.</span><hr style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;" /><div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"><b style="font-weight: bold;">Protein</b> is a primary component of our muscles, hair, nails, skin, eyes, and internal organs, especially the heart and brain. Protein is needed for growth, for healthy red blood cells, and much more. Protein foods include eggs, cheese, soy products (soymilk, tofu, miso, tempeh), fish, beans, nuts, seeds, chicken, turkey, beef, and pork. If you are interested in following more of a vegetarian diet, choose soy products, beans, and nuts to satisfy your protein needs.<br />
</div><div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"><b style="font-weight: bold;">Carbohydrates</b> are our main source of energy and play an important role in the functioning of our nervous system, muscles, and internal organs. Carbohydrate foods include fruits, vegetables, whole grains, and beans. The foods you should eat in limited amounts are ones that contain sugar, such as packaged cookies, cakes, soda-these sugars are called simple carbohydrates; they have a negative effect on your blood sugar levels and your moods as well.<br />
</div><div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"><b style="font-weight: bold;">Fats</b> are a form of energy reserve and insulation in your body, and can be burned to make energy when you don't get enough from your diet. Fats transport nutrients such as vitamins A, D, E, and K through your body and fatty tissue protects your vital organs from trauma and temperature change.<br />
</div><div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Simply put, there are "good" fats and "bad" fats. The "bad" fats are called saturated fats and are found in animal products, meats, and dairy foods; they should be eaten in limited amounts. These fats solidify at room temperature. Hydrogenated fats, sometimes called "transfatty acids" are also bad fats that are known to lead to heart disease and cancer. These hydrogenated fats are used in many packaged baked goods and margarines.<br />
</div><div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">The "good" fats include the Omega-3 and Omega-6 fatty acids. Deficiencies of Omega-3 fatty acids are linked to decreased learning ability, ADHD, depression, and dyslexia. These fats need to be obtained from your food. Good sources of the Omega-3's are flax oil, ground flaxseed, cold water fish like salmon and fresh tuna, canola oil, walnuts, and pumpkin seeds. Other "good" fats to include in your diet are found in olive oil, avocados, and grapeseed oil.<br />
</div><div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"><b style="font-weight: bold;">Here are some ideas for healthy, quick and easy meals:</b><br />
</div><div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"><b style="font-weight: bold;">Breakfast</b></div><li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Soy shake-combine a cup of vanilla, chocolate, or plain soymilk (or use cow's milk if you prefer) in a blender with ½ banana, 2 ice cubes and blend. Add 1 scoop of soy or whey protein powder-Spirutein is one brand of soy protein powder that comes in a variety of flavors. (Optional: add 1 tablespoon of ground flaxseed). If you start your day off by drinking this shake, you should notice an improvement in how you feel and function throughout the day.<br />
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<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Whole grain toast or bagel with peanut butter-the peanut butter should give you the protein you need to sustain your energy throughout the morning. c. Eggs-fried, scrambled, poached, or hard-boiled with whole grain toast; 1 or 2 eggs will provide you with a great protein source to begin your day and the whole grain toast gives you the carbohydrates for energy.<br />
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<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Oatmeal with chopped nuts and raisins, a sliced banana, or strawberries. For extra protein, add a scoop of peanut butter to the oatmeal.<br />
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<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Calcium fortified orange juice-drink this before your breakfast or along with it to get the added calcium and vitamin C.<br />
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<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Fresh fruit-it's great to start your day with fresh fruit whenever possible-an orange, pear, strawberries, banana, watermelon, peaches, blueberries-combine your favorite fruit with a container of yogurt and add some granola for a delicious breakfast.<br />
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<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"><b style="font-weight: bold;">Lunch</b></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Egg salad sandwich on whole wheat bread with lettuce and tomato<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Veggie burger with all of the toppings that you would add to a regular hamburger<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Tuna salad sandwich on whole grain bread or roll<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Salad bar with a colorful variety of vegetables and chick peas or red kidney beans<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Wrap with turkey, chicken, tofu, or cheese and vegetables<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Vegetarian chili with tortilla chips<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Tacos with lettuce, tomato, onions, and cheese<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Black bean soup, lentil soup, vegetable soup<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Veggie pizza or pizza with any of your favorite toppings<br />
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<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"><b style="font-weight: bold;">Dinner</b></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Pasta with pesto sauce, tomato sauce, or with vegetables<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Stir fry vegetables with tofu, shrimp, or chicken<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Caesar salad with grilled shrimp or chicken<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Broiled salmon with vegetables<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Baked potato with vegetable topping or chili topping<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Ravioli with meatballs and sauce<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"></div></li><br />
<li style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Chicken fajitas with guacamole and salsa<br />
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<div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Your dinner choices are unlimited, and will depend on whether you or your parents are preparing your meal. Your goal in the beginning should be to eat a good breakfast and at least one other healthy meal each day. That meal should contain a good source of protein, fresh vegetables, and whole grains (e.g. brown rice, barley, millet, whole wheat, oats).<br />
</div><div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Make an effort to eat foods that don't come prepackaged or prepared. Read the nutrition labels on the packaged foods you do eat so you can learn more about the food's sodium and fat content, as well as the many ingredients that are contained in the packaged foods. If you can't pronounce the ingredients on the label, chances are the food is not your best choice nutritionally.<br />
</div><div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Along with choosing and eating more healthy foods, begin to exercise each day for at least 10 to 15 minutes, unless you already have a physically active lifestyle. Before school, jump rope for a few minutes before leaving the house to get your blood moving, you'll feel better and it will improve your ability to concentrate during the day. After school, jump and dance on an exercise trampoline while listening to music. This is a great way to get the blood circulating to your brain so you can better focus on your homework assignments. (You can purchase an exercise trampoline for about $20 at a large discount department store.)<br />
</div><div style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Whatever physical activity appeals to you, make it part of your daily routine. It will lift your spirits and improve your moods. Combine the exercise with healthy, fresh foods and you'll be surprised at how much better and more energetic you'll feel. And when you do start to age like your parents, your body will be thankful that you nurtured and cared for it so well.</div></li>

Healthy Eating Tips for Teens

"You need to eat your breakfast," "that's enough soda," "please lose the junk food and eat some real food....

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10 Tips to healthy eating and physical activity for you.

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</div><div align="center" class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><img alt="10 Tips to healthy eating and physical activity for you." height="108" src="http://www.fitness.gov/images/10tips.jpg" width="254" /></div><ol class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><li><b style="font-weight: bold;">Start your day with breakfast.</b><br />
Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!<br />
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<li><b style="font-weight: bold;">Get Moving!</b><br />
It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.<br />
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<li><b style="font-weight: bold;">Snack smart.</b><br />
Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.<br />
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<li><b style="font-weight: bold;">Work up a sweat.</b><br />
Vigorous work-outs - when you're breathing hard and sweating - help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.<br />
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<li><b style="font-weight: bold;">Balance your food choices - don't eat too much of any one thing.</b><br />
You don't have to give up foods like hamburgers, french fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you get all these nutrients.<br />
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<li><b style="font-weight: bold;">Get fit with friends or family.</b><br />
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.<br />
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<li><b style="font-weight: bold;">Eat more grains, fruits and vegetables.</b><br />
These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group.<br />
Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.<br />
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<li><b style="font-weight: bold;">Join in physical activities at school.</b><br />
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structures activities are a sure way to feel good, look good and stay physically fit.<br />
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<li><b style="font-weight: bold;">Foods aren't good or bad.</b><br />
A healthy eating style is like a puzzle with many parts. Each part -- or food -- is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, you don't need a third.<br />
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<li><b style="font-weight: bold;">Make healthy eating and physical activities fun!</b><br />
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once.</li>
</ol><div class="bluecopyBold" style="font-family: verdana, sans-serif; font-size: 0.8em; font-weight: bold;"><img align="left" alt="Food Guide Pyramid " height="232" hspace="0" src="http://www.fitness.gov/images/pyramid.jpg" vspace="0" width="180" /><b style="font-weight: bold;">Food Guide Pyramid</b></div><div class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;">Food Guide Pyramid is a practical tool to help you make food choices that are consistent with the Dietary Guidelines for Americans. Using the Pyramid enables you to eat a variety of foods daily so that you can get the nutrients you need.</div><div class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;">To make the most of the Pyramid, you need to know what counts as a serving.</div><br />
<span class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><b style="font-weight: bold;">Food Group:</b> Vegetable<br />
<b style="font-weight: bold;">Serving Size:</b> 1 cup raw, leafy vegetables, 1/2 cup cooked or chopped raw vegetables or 3/4 cup vegetable juice</span><br />
<div class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><span class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><b style="font-weight: bold;">Food Group:</b> </span>Bread<br />
<span class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><b style="font-weight: bold;">Serving Size:</b> </span>1 slice bread, 1/2 bagel or English muffin, 1 ounce ready-to-eat cereal, 1/2 cup cooked cereal, rice or pasta, or 5-6 small crackers</div><div class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><span class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><b style="font-weight: bold;">Food Group:</b> </span>Fruit<br />
<span class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><b style="font-weight: bold;">Serving Size:</b> </span>1 medium piece of fruit, 1/2 cup mixed fruit or 3/4 cup fruit juice</div><div class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><span class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><b style="font-weight: bold;">Food Group:</b> </span>Milk<br />
<span class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><b style="font-weight: bold;">Serving Size:</b> </span>1 cup milk or yogurt, 1-1/2 ounces natural cheese or 2 ounces process cheese</div><div class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><span class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><b style="font-weight: bold;">Food Group:</b> </span>Meat<br />
<span class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><b style="font-weight: bold;">Serving Size:</b> </span>2-3 ounces cooked lean meat, poultry or fish (about the size of a deck of cards.) Other foods which count as 1 ounce meat; 1/2 cup cooked dry beans, 1 egg, 2 tablespoons peanut butter or 1/2 cup nuts</div><div class="bluecopyBold" style="font-family: verdana, sans-serif; font-size: 0.8em; font-weight: bold;"><b style="font-weight: bold;">The Kids Activity Pyramid</b></div><div align="center" class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><img alt="The Kids Activity Pyramid" height="340" src="http://www.fitness.gov/images/pyramid2.jpg" width="342" /></div><div class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;">Each week you can have fun and be active by trying the following things...</div><div class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><b style="font-weight: bold;">With Friends:</b><br />
-Dance to music<br />
-Play games like tag and hopscotch<br />
-Join a sports team at school or the park</div><div class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><b style="font-weight: bold;">With Family:</b><br />
-Go on a walk together<br />
-Play at the park<br />
-Turn off the TV for a day</div><span class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><b style="font-weight: bold;">By Yourself:</b><br />
-Fly a kite<br />
-Do cartwheels, somersaults, or jumping jacks</span><span class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;">-Practice sports skills</span><br />
<hr noshade="" size="1" width="100%" /><div class="bluecopyBold" style="font-family: verdana, sans-serif; font-size: 0.8em; font-weight: bold;">What's Your Nutrition and Physical Activity I.Q.?</div><div class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><b style="font-weight: bold;">Can you fill in the blanks to find these secrets to healthy eating and physical activity?</b></div><ol class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><li>Eat from the five food groups every day. These include a) ??, cereals and grains, b) fruits, c) vegetables, d) milk, yogurt and cheese and e) ?? And proteins.</li>
<li>Do moderate physical activities for ?? minutes daily.</li>
<li>Eat ?? to get going in the morning.</li>
<li>Vigorous activities make you ?? and breathe hard.</li>
<li>Eat a ?? of foods every day.</li>
<li>Take a 10 minute ?? break every hour while you read, ?? or do homework.</li>
<li>Smart ?? are just what you need if you get hungry between meals.</li>
<li>Be sure to ?? your muscles before and after work-outs.</li>
<li>Use the ?? Facts Panel and the Food ?? Pyramid to help you balance food choices.</li>
<li>Keep ?? to stay in shape.</li>
</ol><br />
<div class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><b style="font-weight: bold;"><br />
Answers:</b></div><ol class="graycopy" style="color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 0.8em;"><li>a) breads e) meats</li>
<li>30</li>
<li>Breakfast</li>
<li>Sweat</li>
<li>Variety</li>
<li>Activity, watch tv</li>
<li>Snacks</li>
<li>Stretch</li>
<li>Nutrition, Guide</li>
<li>Moving</li>
</ol>

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