# data[].attributes.body
Today we are going to talk to you guys about healthy eating and the importance of moving our bodies!

Healthy eating starts with healthy food choices.  The foods we choose to eat every day and moving our bodies  and staying active is very important for our everyday lives

# data[].attributes.body
Eating healthy gives us the energy we need to get through our day

-Helps us grow taller

**Fun fact: Girls stop growing between ages 12-15 and boys stop growing around age 16 so its important to consume all of our healthy foods to keep us growing
- Helps with our immune system
-Helps us build stronger muscles

- Eating healthy sets the stage for a healthy life as you get older
-most importantly helps us feel good!

# data[].attributes.body
Raise your hands- how many of you guys eat breakfast in the morning?

Studies show about 20-30% of teenagers give up on eating food in the morning

Eating breakfast in the morning allows students to be able to concentrate and provides energy for activities. When we eat better, we work better

From the moment we wake up we should be filling our bodies with healthy foods such as fruits and vegetables to get our day going  and to give us the energy we need to get though our day

# data[].attributes.body
When we are thinking about healthy eating its important to go back to our basics and remember our food groups.

Its important that you guys as teenagers consume healthy calories from these food groups  during this time of your guys lives. This will help with your growth and development

we should be consuming
1 serving of protein - 1 egg
1 serving of vegetables - 1 cup
1 serving of fruits - 1 cup
Dairy- 1 cup

Teenagers should consume around 2000 calories per day   and this number will increase if they play sports

# data[].attributes.body
When were talking about healthy eating, its also important to think about the importance of drinking water.

water is vital to our health and helps our body digest foods and getting rid of any waste while also protecting our organs

we should aim to drink 6- 8 glasses of water a day and it’s important to limit sugary drinks

# data[].attributes.headline
Does this mean we cant eat any sweets like cookies, candy and pop?

# data[].attributes.subject
Does this mean we cant eat any sweets like cookies, candy and pop?

# data[].attributes.body
No it just means we need to eat it  in moderate amounts and on occasions such as birthdays and outings with friends, and playing games with us :)  rather then as our everyday norm

Since  1980, obesity in teens has tripled to about 21%  and this is mainly due to the food we eat and where our calories come from such as sweets, pizza and coke

-  Eating a diet high in sugar and fat can promote weight gain and poor health in the future

# data[].attributes.body
Physical Activity is any body movement produced by skeletal muscles that require the use of energy

Moderate Exercises:
-Walking (2.5 miles)

-Swimming

-Dancing

-Tennis (doubles)

-Gardening

Vigorous Exercises:

-Hiking uphill

-Running

-Tennis (singles)

-Jump rope

-Biking (More than 10 miles)

-Basketball/Soccer

# data[].attributes.body
-Builds strong muscles and endurance
-Strengthens your bones
-Strengthens your heart, lowers blood pressure
-Improves memory, cognition, and attention span
-Fewer times of depression and anxiety
-reduces risk of chronic diseases (type 2 diabetes, obesity, and heart failure)
Better quality of life and sense of well-being

# data[].attributes.body
-60-100 beats per minute
-Exercise helps strengthen the heart muscle
-By doing so we can say your heart is "In Shape"
-Meaning your heart needs to pump less to deliver the              blood throughout your body (Indicating a lower pulse)
-When you exercise we know your heart beats faster (Kind of like your heart is pumping the iron, right?)

-We can do the math to figure out a safe max. heart rate based on your age
220 - Your Age = Your Heart Putting in 100%

# data[].attributes.body
-5yr olds- 17yrs olds should get about 60 MINUTES of exercise a day!
-Having a hard time? Thats OKAY, set personal goals
to work up towards that 180 minutes a week!
-At least 3 times a week.
-Make sure to do exercises that get your heart pumping and your blood moving, along with strength training.
-Limit Screen Time!

# data[].attributes.body
-Excessive screen time has been shown to increase depression, obesity, and troubles with sleep.
-Studies have shown the average kid spends 11 HOURS A DAY ON SCREENS!!!
Limit to 2 hours a day!