Healthy Eating and Healthy Eating and Fitness for Children and Fitness for Children and

TeensTeens

{Date}{Date}

{Location of school}

Hi!

We are Osteopathic Medical Students from {add school}

We are here to talk to you about healthy eating and fitness.

So what is the big deal?

• In the last 10 years the number of overweight teens has more then doubled. Learning how to stay healthy now will help you stay healthy by decreasing risk of have a stroke, heart attack or developing diabetes when you get older.

What are some concerns with being overweight?

• Type 2 diabetes• Overweight adults• Heart disease • High blood pressure • Social discrimination- this is

associated with poor self-esteem and depression

• High Cholesterol

How do I get healthy?

• Make exercise a part of your day• Set reachable goals• Reduce amounts of high fat and high

sugar foods

Who can help me?

• Ask your friends and family for support and ask them to exercise with you

• Look on the internet for resources

What can being physically active do for me?

• Improves confidence• Improves self-esteem• Helps reduce stress• Keeps you from getting sick (exercise gets your lymphatic system moving which helps your immune system)• Makes you happy – exercise releases

happy chemicals called endorphins

How much exercise do I need to stay healthy?

• It is different for each person• Try for 30 – 60 minutes a

day

What activities cause me to store fat?

• Watching T.V.• Playing computer games• Talking on the phone

What activities will help me burn fat and stay healthy?

• Climb stairs more often• Ride a bike to do errands• Swim laps• Play miniature golf• Play softball, soccer, basketball• Take a dance class or dance with

friends• Jump rope

Let’s practice!• Today’s fitness activity...• Yoga!• A great exercise that builds strength,

concentration, and promotes flexibility

The Triangle Pose

• The forward bending and lifting stimulates blood flow and helps to stretch and relax the back, shoulders, legs and arms as well as increases the flow of blood to the head. The muscles of the thighs and calves as well as the hamstrings are stretched. The slight twist of the spine creates suppleness in the spinal discs and relieves lower back discomforts.

The Eagle Pose

• This pose will strengthen the legs, knees and ankles. It stretches and tones muscles of the leg and can help relieve cramps of the legs.

What foods should I eat to stay healthy?

• Fruits• Vegetables• Whole grains• Dairy products• Protein• WATER*Listen to your body when you feel full

stop eating

What foods should I eat less of?

• Soda, french fries, milkshakes, pizza, candy……..

• We store extra foods our body doesn’t need as fat, if we don’t stay active, the fat will hang out on our bodies.

Examples of Fun Healthy Snacks

• Fruits such as apples, bananas, oranges• Vegetables such as carrots and celery• Combine fruits and vegetables with

peanut butter or low fat cheese or hummus

• Baked chips or pita bread• Trail mix with nuts and unsweetened

dry fruits• Yogurt with granola

How to read a nutrition label

Let’s Play with our food!• Fruit activity

• You can do this at home!

• You will need: fresh fruit, cookie cutter, and toothpicks!

Fun Fruit Activity Time!

Thank you for listening!

• Any questions?

Resources

• www.usda.com• www.santosha.com• www.mypyramid.com