<Jenny> schrieb im Newsbeitrag news:1208092029_152780@news.usenet.com...
>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.
>

Wasn