Nutrients for your Body

Balance your food choices

Don't eat too much of one thing.

You don't have to give up foods like hamburgers, french fries, and ice cream to eat healthfully.

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.


Stay in shape, get out 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.

Healthy Life Choices

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 okay for occasional snacking.



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 your 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.