Parents Guild to Healthy Living
Chapter 1: Healthy Habits
Dental Hygiene
Why do we brush our teeth?
• We brush to remove plaque and to keep our teeth clean
• Plaque is gross stuff that can stick to your teeth
• Plaque is bad because it is full of nasty germs
• These germs can hurt teeth by making holes called cavities, which make teeth
weaker
• That’s why it’s important we brush the plaque off every day.
How to take care of your teeth?
• Brush for 2 minutes every morning and 2 minutes every night before bed
• Put a little amount (the size of a pea) of toothpaste on your toothbrush.
• Open your mouth wide and start with the teeth at the back and brush each tooth
using little circles.
• Work your way to the front of your mouth and don’t forget to brush the gums.
• Brush the top, back and front of each tooth.
• When you’re done spit out all of the toothpaste.
• DON’T swallow it.
• Flossing can help remove food and plaque from in-between your teeth.
• You should be flossing every night before bedtime.
The Important of Hand Washing
What are Germs?
Our bodies are pretty amazing. Day after day, our body works hard to digest food, pump
blood and oxygen, sending signals from our brains and our nerves and much more. But
there is a group of tiny invaders that can make our bodies’ sick called germs.
Germs are tiny living organisms that can cause disease. Germs are so small and sneaky
that they creep into our bodies without being noticed.
Germs are found all over the world, in all kinds of places. The four major types of germs
are: bacteria, viruses, fungi and protozoa. They can invade plants, animals and people and
sometimes they make us sick.
Most germs are spread through the air in sneezes, coughs and even when we breathe.
Germs can also spread in sweat, saliva and blood. Some pass from person to person by
touching something that is contaminated, like shaking hands with someone who has a
cold and then touching your own nose.
The best way to keep germs away is by washing your hands! Germs are scared of soap
and water, so washing your hands is the best way to beat these tiny warriors!
Chapter 2: Healthy Eats
Canada Food Guild Recommendations
Following the Canada food guild helps you meet the nutritional need for your family and
helps reduce the rick of obesity, type 2 diabetes, heart disease and other chronic diseases.
Child between the ages of 2 to 3 should consume…
• 4 servings of vegetables and fruits a day
• 3 servings of grain products a day
• 2 servings of milk products a day
• 1 serving of meat and alternatives a day
Child between the ages of 4 to 8 should consume…
• 5 servings of vegetables and fruits a day
• 4 servings of grain products a day
• 2 servings of milk products a day
• 1 serving of meat and alternatives a day
Child between the ages of 9 to 13 should consume…
• 6 servings of vegetables and fruits a day
• 6 servings of grain products a day
• 3-4 servings of milk products a day
• 1-2 serving of meat and alternatives a day
Different people have different dietary needs such as…
Omnivores
• A consumer that eats both plants and animals
Vegetarian
• A person who does not eat meat
• Ovo-vegetarian: includes eggs, but no dairy products
• Lacto-vegetarian: includes dairy products but no egg products
• Ove-lacto-vegetarian: includes BOTH dairy and egg products
Vegan
• Excludes all animal products including eggs, dairy, beeswax and honey
Pescatarian
• A person who does not eat meat but does eat fish
Healthy Eating Plate
When making a meal this is what your plate should look like. This plate shows the four
food groups.
• Fruit can be fresh, canned, frozen, or dried
• Vegetables can be raw, cooked, fresh, frozen, canned or dried
• Grains can be wheat, rice, oats, cornmeal, barley, bread, pasta, oatmeal,
breakfast cereals, tortillas, and grits
• Protein can be meat, poultry, seafood, beans and peas, eggs, processed
soy products, nuts, and seeds
• Milk can be fat-free or low in fat, and must have high calcium contents
Chapter 3: Physical Activity
Physical Activity
For health benefits children 5 to 11 years of age should accumulate at least 60 minutes of
moderate to vigorous-intensity physical activity daily. This should include:
• Vigorous-intensity activities at least 3 days per week.
• Activities that strengthen muscle and bone at least 3 day per week
• More daily physical activity provides greater health benefits
Let’s Talk Intensity!
Moderate-intensity physical activities will cause children to sweat lightly and to breathe
harder. Activities like:
• Bike riding
• Playground activities
Vigorous-intensity physical activities will cause children to sweat more and to feel ‘out
of breath’. Activities like:
• Running
•
Swimming
Being active for at least 60 minutes daily can help children:
• Improve their health
• Do better in school
• Improve their fitness
• Grow stronger
• Have fun playing with friends
• Feel happier
• Maintain a healthy body weight
• Improve their self-confidence
• Learn new skills
Types of Physical Activity
Aerobic Exercise (Cardio): is when oxygen is present and is carried to the muscles
giving them the energy needed to sustain the effort. When we exercise aerobically our
bodies use glycogen and fat as fuel. This low to moderate level of exertion can be
sustained over long periods. Examples: running, cycling, and swimming etc.
Benefits of Aerobic Exercise
It is difficult to overstate the benefits of aerobic exercise. It not only improves overall
health and quality of life, but may also extend your life. Aerobic exercise burns fat,
improves mood, strengthens the heart and lungs, increases cardiovascular endurance and
reduces your risk of diabetes.
Anaerobic Exercise (Resistance): is when oxygen is not present in the muscles. Once all
the glycogen has been depleted (typically in about two hours) you can expect to hit the
proverbial wall. After which your body builds up lactic acid, which causes discomfort
and fatigue at sustained levels. For this reason anaerobic exercise or high intensity
exercise happens in short bursts. Examples: weight lifting, sprinting and high intensity
workouts etc.
Benefits of Anaerobic Exercise
Anaerobic exercise helps build lean muscle mass. Calories are burned more efficiently in
bodies that have more muscle. Anaerobic exercise is especially helpful for weight
management in that it helps to burn more calories even in a body while it is at rest.
Anaerobic exercise can also help build endurance and fitness levels.
Remember: You need both types of exercises to be the best and most healthy you!