1  Start your day with breakfast.   
   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!   
      
   2 Get Moving!   
   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.   
      
   3 Snack smart.   
   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.   
      
   4 Work up a sweat.   
   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.   
      
   5 Balance your food choices - don't eat too much of any one thing.   
   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.   
      
      
   6 Get fit with friends or family.   
   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.   
      
   7 Eat more grains, fruits and vegetables.   
   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.   
   Bananas, strawberries and melons are some great tasting fruits. Try vegetables   
    raw, on a sandwich or salad.   
      
   8 Join in physical activities at school.   
   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.   
      
   9 Foods aren't good or bad.   
   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.   
      
   10 Make healthy eating and physical activities fun!   
   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.   
      
   http://moderndiet.net   
      
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