Ten Top Tips on how to get fit and healthy!

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, or yogurt with fruit.

2. Get Moving!

It’s easy to fit physical activities into your daily routine. Walk or cycle to school. Take a 10-minute activity break every hour while you read or do homework. Climb stairs instead of taking the lift. 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, an apple or celery sticks and raisins. If you eat smart at other meals, cookies, chips and sweets are OK for occasional snacking.

4. Work up a sweat.

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 sit-ups. Then cool-down and stretch.

5. Balance your food choices-don’t eat too much of one thing.

You don’t have to give up foods like burgers, chips and ice cream to eat healthily. 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 different vitamins and minerals from a variety of foods. So try and incorporate a balance of red meat, pasta, fish, potatoes, fruit and vegetables into your weekly diet.

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 swimming, with a group each week.

7. Eat more grains, fruits and vegetables.

These foods give you great sources of energy. Try breads such as whole-wheat, bagels and pita. Spaghetti is also in the grain group. Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or in a salad.

8. Join in physical activities at school.

Make sure you always join in, in physical education lessons and even join one of your schools sports teams. Not only are they great fitness wise, they are great ways to make new friends.

9. Foods aren’t good or bad.

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, don’t eat 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.