fitclub Leader Cards Sanford Health Rev. 8/16

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1 fitclub Leader Cards

2 Spinach fit tip: Make half of your plate fruits and vegetables. Leader Prompt: Spinach is a healthy food for you; it has antioxidants to keep you from getting sick.

3 Fish fit tip: Choose grilled or broiled over fried. Leader Prompt: Grilling and broiling your fish helps avoid fat and is a healthier option than frying.

4 Chicken fit tip: Choose grilled or broiled over fried. Leader Prompt: Grilling and broiling your chicken helps avoid fat and is a healthier option than frying.

5 Whole-Grain Pita fit tip: Eat a whole-grain pita filled with veggies as a fun substitute for a sanwich. Leader Prompt: Whole-grains are full of fiber and vitamins.

6 Oranges fit tip: Next time your sweet tooth starts talking, reach for fruit. Leader Prompt: Oranges have vitamin C to help fight colds.

7 Carrots fit tip: After school, switch those potato chips for some carrots. Leader Prompt: Carrots make a great snack. Carrots have a whole lot more vitamins than potato chips.

8 Banana fit tip: Eat a banana for your snack. Leader Prompt: Bananas are loaded with potassium and make great fuel for your body and mind.

9 Ketchup fit tip: Only add a little, not a lot, of ketchup to your. Leader Prompt: A little can add up quickly to too much. One teaspoon of ketchup is enough.

10 Mustard fit tip: Only add a little, not a lot, of mustard to your. Leader Prompt: A little can add up quickly to too much. One teaspoon of mustard is enough.

11 Kale Chips fit tip: when grabbing a snack. Fuel your body with a healthy choice. Leader Prompt: Thinking about your red, yellow, and green light foods, can help you make a fit choice.

12 Water fit tip: Add a twist of lemon to your water. Yum! Leader Prompt: Sometimes you may not be hungry; you may just be thirsty.

13 Brown Rice fit tip: Eat healthy foods to get energy to MOVE. Leader Prompt: Brown rice is high in antioxidants which help keep you healthy.

14 Yogurt (fat-free/low-fat) fit tip: before you choose. Leader Prompt: Thinking about your red, yellow, and green light foods, can help you make a fit choice.

15 Cottage Cheese (fat-free/low-fat) fit tip: Cottage cheese is a great way to fuel up. Leader Prompt: It takes your brain about 20 minutes to receive the message that your stomach is full.

16 Milk (skim/low-fat 1%) fit tip: Drink 1% or skim milk with your lunch. Leader Prompt: Milk is filled with vitamins to help you grow strong and healthy.

17 Kidney Beans fit tip: Eat healthy foods to get energy to MOVE. Leader Prompt: Kidney beans are high in iron and give you energy.

18 Pancakes fit tip:. Limit the butter and syrup. Leader Prompt: Pancakes with butter and syrup can add up to a lot of sugar in the morning.

19 Pretzels fit tip: Eat out a bowl versus a bag when eating your snacks. Leader Prompt: It is easy to overeat when you eat out of a bag. Pour one serving into a bowl to measure how much you are eating.

20 Ham fit tip: At mealtime, don t double up portions. Only put one portion on your plate. Leader Prompt: Eating with others helps you eat slower and gives your mind time to realize that your stomach is full.

21 Ice Cream fit tip: Check your MOOD when grabbing a snack. Are you really hungry? Leader Prompt: Your MOOD can affect what, when, and why you choose to eat.

22 Frozen Fruit-Juice Bars fit tip: Substitute frozen fresh grapes for popsicles. Leader Prompt: Popsicles can be high in sugar. Frozen grapes are a better choice.

23 White Bread fit tip:. Choose whole-grains when picking your breads and pastas. Leader Prompt: Whole-grain bread is processed differently than white bread so it has more nutrients.

24 Peanut Butter fit tip: Put a little peanut butter on your whole-grain English muffin during breakfast. Leader Prompt: A little goes a long way. Two tablespoons of peanut butter is enough.

25 Potato with Toppings fit tip: Watch your toppings. They can change a from green to yellow. Leader Prompt: Adding toppings can add sugar and fat to your. Too many calories in your get stored in your body as fat.

26 Cauliflower with Cheese fit tip: Watch your sauces. They can change a from green to yellow. Leader Prompt: Adding extra sauces can add extra calories with little or no nutritional value to your choice.

27 Sports Drinks fit tip:. Read the label to know how much you are drinking. Leader Prompt: Many bottles have more than one serving in them so one bottle is too much. Water is a better choice.

28 Creamy Salad Dressing fit tip: Choose low-fat salad dressing. Leader Prompt: Low-fat salad dressing has less fat than regular dressings.

29 Mayonnaise fit tip: Choose low-fat mayonnaise. Leader Prompt: Low-fat mayonnaise has less fat than regular mayonnaise.

30 Raisins fit tip:. Just a few raisins are enough. Leader Prompt: Raisins are low in fat but high in sugar.

31 100% Fruit Juice fit tip: 100% fruit juice is okay, but fresh fruit is better. Leader Prompt: 100% fruit juice is okay. Fresh fruit is even better, because it has more fiber and nutrients.

32 White Pasta fit tip:. Choose whole-grains when picking your breads and pastas. Leader Prompt: Whole-grain pasta is processed differently than white pasta so it has more nutrients.

33 Microwave Popcorn fit tip: Snack smart. Limit yourself to a single serving instead of an entire bag. Leader Prompt: It is easy to overeat when snacking. Eat out of a bowl; not out of a bag. Use a bowl to measure out how much you are eating.

34 Chicken Nuggets fit tip:. Don t let advertisers trick you into eating unhealthy foods. Leader Prompt: Be careful about what advertisers tell you to eat. Their foods may or may not be healthy choices.

35 Toaster Pastries fit tip:. Don t start your day off with foods high in sugar. Leader Prompt: Toaster pastries are full of sugar and won t keep you fueled up for long.

36 Potato Chips fit tip:. Check out the label to find out what is in those chips. Leader Prompt: Potato chips are high in fat and salt. An apple is a better choice.

37 Cheese fit tip:. Don t eat too much cheese. Leader Prompt: Cheese is high in fat and should only be eaten once in a while.

38 Sugary Cereal fit tip:. Don t eat cereals high in sugar. Leader Prompt: Sugary cereal won t keep you fueled up for long. Eat whole-grain cereal for energy all day long.

39 Candy fit tip:. When grabbing a candy bar, ask yourself, Is this a fit choice? Leader Prompt: Candy has a lot of sugar. Make a healthier snack choice; eat fruit instead.

40 Hamburgers fit tip:. Don t eat too much. Leader Prompt: Hamburgers are high in fat, and it s easy to eat too many. When you eat more than your body can use up, your body stores the as fat.

41 Hot Dogs fit tip:. Only eat hot dogs every once in a while. Leader Prompt: Make foods that are high in fat, such as hot dogs, occasional choices and not an every day choice.

42 Cheesecake fit tip: Wait 20 minutes after dinner before reaching for dessert. Leader Prompt: Desserts are often full of sugar. Only eat when you are hungry; not just because it tastes good.

43 Donuts fit tip: When eating a sweet treat, only eat a little. Leader Prompt: It is okay to occasionally eat sweets, but be careful to avoid eating too much sugar.

44 Cupcakes fit tip:. Only eat foods high in sugar every once in a while. Leader Prompt: Cupcakes are yummy but high in sugar.

45 French Fries fit tip:. Don t let advertisers trick you into eating unhealthy foods. Leader Prompt: Be careful about what advertisers tell you to eat. Their foods may or may not be healthy choices.

46 Pepperoni fit tip:. Some meats are higher in fat than others. Leader Prompt: Pepperoni is high in fat and salt. It adds flavor to your pizza, but it isn t a nutritious topping.

47 Soda Pop fit tip: Check your soda for sugar. Read the label. Leader Prompt: Water is the best drink choice for your body and mind.

48 Butter fit tip:. Just a little bit of butter is enough. Leader Prompt: Butter adds fat and calories to your. Too many calories in your get stored in your body as fat.

49 Alfredo (Creamy) Sauce fit tip: Watch your toppings. Don t eat too much. Leader Prompt: Creamy sauces can add extra calories that can end up being stored in your body as fat.