Healthy Eating and Exercises
By: Laura H, Kayla H, and McKenzie M
"If you want it all, lay it on the line. It's the only life you got, so you gotta live it big time"
6 Classes of Nutrients
Water
Protein
Fat
Carbohydrates
Vitamins and Minerals
Nutrition Tips
- Choose appropriate portion sizes.
- Drink 10 glasses of water everyday.
- Eat AT LEAST 5 servings of fruits and vegitables per day.
- Drink fewer calories.
- Eat fresh fruit instead of drinking fruit juice.
Healthy Meals and Recipes
Breakfast Scramble
Recipe:
1/2 cup of tofu
Handful of Spinach
1/4 cup of chopped red peppers
1/8 cup of chopped onions
Few dashes of paprika
Berry Smoothie
Recipe:
1/2 cup of frozen strawberries
1/2 cup of frozen blueberries
1 cup of plain low-fat yogurt
2 teaspoons of honey
1/4 cup of any type of milk
Nutty 'Nana Toast
Recipe:
1 slice of whole-grain bread
1 tablespoon of crunchy almond butter
1/2 of a sliced banana
Taco Salad
Recipe:
Dressing:
2 tablespoons of salsa
1 tablespoon of low-fat Greek yogurt
1 teaspoon of olive oil
1 teaspoon of chili powder
Salad:
2 cups of baby spinach
1/2 thinly sliced celery stalk
1 chopped scallion
1 tablespoon of chopped black olives
2 tablespoons of corn
1/4 cup of drained and rinsed black beans
Loaded Sweet Potato
Recipe:
1 sweet potato
2 tablespoons of non-fat Greek yogurt
1 teaspoon of honey
2 tablespoons of black beans
1 pinch of paprika
Souper Spicy Soup
Recipe:
3/4 cup of vegetable broth
1 pinch of crushed red pepper flakes
1/2 tablespoon of olive oil
1/8 cup of uncooked couscous
1/4 cup of chopped broccoli
1/4 cup of chopped cauliflower
Veggie Fried Rice
Recipe:
1 serving if instant rice
1/4 cup of diced zucchini
1/4 cup of halved cherry tomatoes
1/4 can of black beans
1/8 cup of vegetable broth
Portobello Burgers
Recipe:
Sauce:
1 clove of minced garlic
1/2 tablespoon of balsamic vinegar
1 tablespoon of olive oil
1/2 teaspoon of chopped fresh basil
*Put half of sauce over 1 portobello mushroom cap*
*Mix other half of sauce with 1/2 tablespoon of light mayo, them pally it on the bun*
Burger:
1 whole-wheat bun
1 tomato slice
1 lettuce leaf
Honey Soy Salmon
Recipe:
1/2 tablespoon of honey
12 teaspoon of soy sauce
1 5-oz salmon filet
Salt
Pepper
Exercises
Tips
- Exercise with a Buddy
- Do activities you enjoy
- Turn off all electronics
- Plan your exercises
- Reward yourself