Energy In: Energy Out

Transcription

1 Energy In: Energy Out Healthy Snacks and Drinks for Active Kids Community Life Sept 2014 Xerox Code: CLSK044

2 e c n a l a B Energy in Food gives you the energy you need to grow, be active and power your brain. You need to balance energy in and energy out because if you eat more energy (or calories) than you need, your body stores it as fat. If you don t eat enough, you will feel tired. If you feel hungry after being active a healthy snack will top up your energy levels and give your body the nutrients it needs. Protein to help you grow, minerals like calcium to build strong bones and teeth, and vitamins like vitamin C that help fight infection. Energy out Being active is really important for your health. It s good for your bones, heart and muscles. It can also help you to concentrate and do better at school. 5

3 1 EAT BR EAKFAS T NOM NOM 2 ENERGY OUT BE ACTIVE Breakfast gives you the energ start your y you nee day. d 3 to DON T GET THIRSTY! SLUURP Water is th e best drin k if you re thir sty. bottle to ke Use a water ep topped up. 4 RACE YA! Being act ive keeps us healthy makes us and feel happ y. ENERGY OUT Being very active can make you hungry. Energy in Snack 5 swap Make sure you choo se a healt Look at th hy snack. e Snacks Swap cha rt inside fo r YUMM! more idea s.

4 HEALTHY DRINKS Don t get thirsty drink water! drink about 6-8 glasses a day If you want to be healthy it s important to drink enough. Water is the best drink for hydration. Get a water bottle and keep drinking through the day. When you re active your body loses more water so you need to drink more. Don t wait until you feel thirsty drink before, during and after exercise. Low-fat milk is a great sports drink too. Speedy Quiz How much should we drink 1 2 each day? 3-4 glasses 6-8 glasses glasses Which two drinks are best when you re thirsty? juice drink water milk lemonade squash

5 Fun and games Who s eating what? Follow the dotted line to find out who s eating what healthy snack. Word Jumble Un-scramble the letters to read the monster s healthy eating message! e f r d f e e m i t u

6 SNACKS SWAPs Swap to these Cheese triangle or veggie sticks (celery, cucumber or carrot) with hummus dip Fruit bread, malt loaf or bagel with cream cheese (make sure it s low-fat!) From these Cereal bars and fruit bars Muffins, cakes and biscuits They naturally contain minerals like calcium and vitamins like vitamin C which are good for your health. Fresh fruit Dried fruit, unsalted nuts* and seeds Low-fat yoghurt with fruit *Be aware of nut allergies These can be high in fat, added sugar and salt and low in vitamins and minerals. Chocolate and sweets Crisps

7 DRINKS SWAPs Swap to these Water should be the main thing you drink Low-fat milk It s a natural sports drink which helps your body to rehydrate and gives you protein and minerals like calcium. Pure juice It s naturally high in sugar which may cause tooth decay. A small 150ml glass per day is fine. From these Warnin g! Energy a n sports dri d nks are unsu itable for children under the age of 18 years because m any contai n high amounts of caffeine and sugar. Energy and sports drinks Fizzy drinks Squash and juice drinks

8 DON T FORGET If you ve got an active day ahead remember to: Eat breakfast Pack a water bottle and a healthy snack Drink water throughout the day Have a drink before, during and after you re active Become a PlayMaker Develop leadership skills through PlayMaker Lead others to become more active Organise games and activities in your school Find out more on or Facebook.com/SportsLeaders In partnership with Search for the Asda healthy schools on your.asda.com to find out more In association with Pages/change-for-life.aspx Produced by Asda with support from the Children s Food Trust