Adopting a healthy lifestyle as a family
can help promote positive nutrition and fitness
habits in children. Encourage your children to get
plenty of exercise and eat a balanced diet that
includes a variety of food. When
consumed in moderation,
snack foods can be part of a
healthy meal plan.
It’s important to maintain a healthy
lifestyle so that you can enjoy the fun stuff in
life, like playing sports, learning at school or
enjoying your favorite hobby. Eating right,
exercising daily, and getting plenty of rest are
the keys to good health. The following tips will
help you keep your mind and your body fit for
having fun!
Eat a variety of foods
A balanced meal plan is one that
includes the proper amounts of
ALL food groups.
Snack attacks happen to everyone,
especially growing kids! Snacks help to refuel
your energy after you play sports or take a test at school;
they help keep your mind and body moving all day long!
Eating snacks in small
amounts between meals
Refuel your energy
helps tackle hunger and balance
your energy throughout the day.
between meals with a variety
of nutritious snacks.
Zzzzz... Get plenty of
rest. Aim for 8 hours of
sleep a night.
Get Moving Exercise at
least 30 minutes a day.
Fruits and vegetables make the best
snacks because they’re packed with powerful nutrients
such as vitamins, minerals and antioxidants. When eaten
in moderation, snack foods like
pretzels, potato chips and popcorn
can fit into your healthy meal plan.
They contain carbohydrates that
provide nourishment and energy.
CRISP 'N TASTY
Check out these additional websites
for more information on healthy
eating and exercise for children:
www.kidnetic.com
www.dole5aday.com
www.acefitness.org/ofk/facts
www.mypyramid.gov/
www.usda.gov/cnpp/KidsPyra/
YOUR ADDRESS
Remember to choose snacks that are low in
saturated fats, trans fats, cholesterol and limit
your intake of salt (sodium) and added sugars.
Herr’s® potato chips and pretzels
®
The information provided in Stay Active,
Stay Healthy: Healthy Living Tips for Kids and
Parents to Share is not intended to take the place
of a doctor’s recommendation. For individualized
advice on maintaining a healthy lifestyle, please
consult your health care provider.
are made from only the finest natural
ingredients and do not contain trans fats.
Fun Food Facts Answer Key:
Across: 1. Carbohydrate 2. Potato Chips 3. Popcorn 4. Folate 5. Apple
Down: 1. Broccoli 2. Banana 3. Asparagus 4. Fuji 5. Exercise
™
The Herr’s name and logo, Chipper and design, are registered trademarks of Herr Holdings Inc.
and are used under license. ©2005 Herr Holdings Inc. All rights reserved.
®
®
2.
1.
Cool Carbohydrates
Carbohydrates are your body’s main
source of energy. They fuel the brain so
we can think, and energize
the muscles so we can
exercise and play.
Carbohydrates are found in
whole grains, beans,
cereals, pasta, rice,
potatoes and snack foods
like pretzels and popcorn.
Fab Fiber
Fiber is made up of carbohydrates that our
body cannot digest. It helps sweep away bad
cholesterol and keeps hunger at bay.
Fiber is found in fruits, vegetables, beans, and
whole grain foods like brown rice, whole wheat
bread and popcorn.
Fat Facts
Not all fats are created equal. Some are healthy for your heart
and some are not! Which fats should you eat and why? Here’s the
real skinny on fats!
• Fats provide “essential“ fatty acids and even more important
fat-soluble vitamins.
• Monounsaturated fat, polyunsaturated fat and omega-three fatty
acids are healthy fats that protect your heart.
• Limit your intake of foods high in trans fats
and saturated fats. Most Herr's® snacks are
cooked in vegetable oils that contain low or no
trans fat.
• Next time you shop for groceries, read
nutrition labels and ingredient lists to find the
healthy fats!
A calorie is a unit of measurement (like an inch or a cup) that
measures energy. All foods and drinks (except water and some
diet soft drinks) contain calories that your body needs to run,
think and play. When we eat, we take in calories. When we are
physically active, we burn off calories. If we take in more
calories than we burn off, weight gain can occur.
y and mind
res
a
ing
can function properly. Hav
d, and avoid being hurt.
help you work and play har
We also need sleep to grow and mend our muscles.
During sleep, the body produces a chemical that
repairs and regenerates tissue throughout the body.
Sleep may also strengthen your memories
and help you to
process complex emotions.
Growing kids need between 16002500 calories per day!! You should
consume the most of your calories
from nutritious foods. One piece of
fruit contains about 60 calories, a
grilled chicken sandwich is 350 calories
and a serving of Herr’s popcorn has
140 calories. Remember to eat a
variety of foods and read food labels
with mom and dad if you’re not sure
how many calories are too many!
2.
3.
healthy bones, muscles and joints and reduces fat and
excess calories. It also works your most important
muscle–your heart! And just like your leg muscles,
your heart needs exercise to stay healthy. Here are
some fun ways to work your muscles:
5.
5.
3.
4.
Move, move, move! Turn on some
music and jump or dance around.
®
What’s a Calorie?
How Many Calories
Do I Need?
r bod
You need sleep so that you ted body will
Physical activity is vital for a lifetime of
good health. Exercising helps build and maintain
1.
™
Host an after dinner
jump-a-thon with your family
or friends. See who can jump
rope the longest!
Challenge your friends to
a push-up contest
between video games.
Who can do the most?
Go up and down a flight of stairs
an extra 10 times per day.
Take a walk or ride your bike with
your family or friends!
6. Do better in school!
1. Have fun!
7. Be more confident!
2. Be healthy!
8. Look great!
3. Get strong!
4. Learn new skills!
5. Feel great!
Across
1. Body’s main source of energy.
2. These snacks are made from
America’s favorite vegetable
and do not contain trans fats.
3. These fluffy treats contain 2
grams of fiber in 2 cups.
4. Pretzels made with enriched
flour contain this B-Vitamin.
5. There are over 7,000 varieties
of this fruit, which is also
high in fiber.
Answers on back!
®
TM
Down
1. This “tree-like” vegetable is
high in vitamin C.
2. This fruit is a good source of
vitamin C, fiber and
potassium.
3. The name of this vegetable
comes from the Greek
language and means “sprout”.
4. This is the name of one type of
apple.
5. It is recommended that you
do this every day to stay
healthy.