56 Adventures in Food and Nutrition
3-6 3-6
Aim Aim
for 60 minutesminutes for 60
of physical activityactivity of physical
daily. daily.
Weight Management
One Dietary Guideline is to achieve
a healthy weight that is just right for you.
This means you do not weigh too much or
too little for your age and height. Weighing
too much or too little are conditions linked
to risks of serious health problems and
can even shorten your life. For instance,
having too much body fat can lead to
such diseases as heart disease, diabetes,
and certain cancers. Weighing too little
can damage bones and lead to nutrient
deficiencies. Your doctor, school nurse, or
a dietitian can help you determine if your
weight is healthy.
Physical Activity
To keep your body weight healthy, the
Dietary Guidelines recommend daily physi-
cal activity. Physical activity can help your
body use the calories you get from food to
maintain or improve your weight. Choose
activities you enjoy, such as skating or
riding your bicycle. Find activities you can
do with friends, such as swimming, playing
basketball, and dancing. Doing such tasks
such as mowing the lawn and raking leaves
count as physical activity.
You should try to be physically active
for at least 60 minutes daily, 3-6. However,
you do not have to do all your activity
at one time. Your activities can add up
throughout the day. For instance, you might
take a 10-minute walk to a friend’s house in
the morning. You could spend 30 minutes
playing tennis in the afternoon. You might
spend 20 minutes cleaning your room
before you go to bed. By the end of the day,
you have built up 60 minutes of physical
activity.
Calorie Intake
Avoiding excess calories also is
important for keeping your weight in a
healthy range. Here are some ways to get
adequate nutrients without excess calories.
• Choose foods with little or no added
sugars, like fruit instead of sugary
pies.
• Choose foods with little or no solid
fats, like butter and shortening.
• Limit how much sugar, syrup, fat,
and oil you add to food.
• Eat foods that contain a lot of water,
like pasta, rice, soup, casseroles,
fruit, and vegetables.
Refl ect: How much time do you spend being physically active
each day? How could you increase your level of physical activity?