NUTRITION
This is the suggested daily calorie intake for adults
Between 2,000 and 2,500 calories
How much time should you exercise per day
30 minutes per day
Helpful Hint: just start with a 15 minute walk and see how great you feel!
Grapes drying for many days creates this food
Raisins
Fun fact: add them to your favorite nuts for a delicious and healthy snack- trail mix!
Can you spell the name of the director of Essecare- it's tricky!
C E C I L I A
This is also known as the "sunshine" vitamin
Vitamin D
Fun fact: It only takes 15 minutes in the sun a day to get your daily Vitamin D. Don't forget to wear sunscreen!
Name 4 ways to exercise your body
Answers will vary
Some examples: yoga, running, walking, weight lifting, dancing, swimming, biking, playing a sport, and even climbing stairs!
This dip originated in the Middle East and is made of chickpeas and spices
Hummus
What do you like to dip in hummus?
What is mental health and wellness
It affects how we think, feel, and act, and helps us determine how we can handle situations in our lives
This is the number of servings of vegetables you should eat a day
4 to 5 servings - but the more the better!
Fun fact: a serving is about 1/2 cup of cooked greens or orange vegetables - for example: carrots, spinach, broccoli...can you list a few more?
This is how many hours of sleep you should try to get each night
7 to 9 hours of quality sleep
Helpful hint: getting into a routine before bedtime helps your body realize it's time to sleep! For example, brushing your teeth and washing your face. What are some other things you can do to get ready for sleep?
How much of your plate should be fruits and vegetables
1/2 of your plate
Fun fact: a good rule of thumb is the darker the color, the more nutrients it has!
This is a type of journal that helps increase happiness by tracking things we are thankful for in our lives
Gratitude journal
Half of the grains you eat should be __________
Whole grains
Some examples: brown rice, wild rice, oatmeal and even popcorn (just watch the butter and salt!)
This type of exercise includes poses like mountain, downward facing dog, eagle, and scorpion
Yoga
Do you know any other poses?
This fruit is the most popular fruit in the world
Bananas
Fun fact: they don't grow in the USA but on average Americans eat 26 pounds of bananas a year!
This relaxes your body, increases endorphins, and puts a big smile on your face
Hint: tickle, tickle
Laughter
What are some things that make you laugh?
This vitamin often comes from fish such as salmon, tuna, mackerel, herring and sardines
Hint: it helps create a hormone that regulates blood clotting and inflammation
Omega Three Fatty Acids
Fun fact: you can also get it from nuts and seeds like walnuts, chia seeds and flaxseed
Exercise that makes your heartbeat faster and makes you breath harder is called _____________________
Aerobic activity
Examples: jumping rope, running, and dancing
When eaten fresh, this food is a delicious summer vegetable. When it is dried, it is a grain and you can even get it at the movie theater!
Mindfulness is the process of bringing your mind to focus on the current moment. What are the 3 A's of mindfulness
Awareness, Attention, and Acceptance
Fun fact: focusing on your breathing or writing in a journal can help you practice mindfulness - do you have any other ideas on how to be mindful?