HEALTHY HABITS HELP YOU LEARN
EAT A VARIETY OF HEALTHY FOODS
EVERY DAY
Use the food guide pyramid to help ensure you get the
nutrients you need. The number of servings you need
from each food group depends on your age, sex, size,
and how active you are. Go to myplate.gov for more
information.
HERE ARE SOME EXAMPLES OF WHAT
COUNTS AS 1 SERVING:
MILK, YOGURT & CHEESE GROUP
1 c. milk or yogurt, 1 ½ oz. natural cheese, 2 oz. process cheese
MEAT, POULTRY, FISH, DRY BEANS, EGGS
& NUTS GROUP
2-3 oz. cooked lean meat, poultry or fish, (½ cup dry
cooked beans, 1 egg or 2 Tbsp. Peanut butter count as 1
oz. of lean meat
VEGETABLE GROUP
1 c. leafy raw vegetables, ½ c. chopped raw vegetables
or cooked vegetables, ¾ c. vegetable juice
FRUIT GROUP
1 med. apple, banana, or orange, ½ c. chopped, cooked or
canned fruit, ¾ c. fruit juice
BREAD, CEREAL, RICE, & PASTA GROUP
1 slice of bread, 1 oz. ready-to-eat cereal, ½ c. cooked
cereal, rice or pasta
FATS, OILS, & SWEETS
Examples are salad dressings, cream, butter,
margarine, sugars, soda, candies and cakes. These
foods should be limited because they provide little in
the way of nutrients.
KEEP PHYSICALLY FIT
Getting enough exercise and rest makes you stronger!
healthier! and more energetic!
Relax and take a break now and then and do something
you enjoy!
Stay flexible with exercises that stretch your arms,
legs back and torso!
Exercise to stay fit. You should try to get 30 minutes
or more of moderate physical activity on most days of
the week, (every day would be better!), Don’t forget
to consult your health care professional before
beginning an exercise program
Sleep 6-9 hours every night. You should wake up
feeling rested!
MAKE GOOD PERSONAL HYGIENE PART OF
YOUR DAILY ROUTINE
A daily routine of personal hygiene will keep your body
clean and healthy
WHY IS PERSONAL HYGIENE IMPORTANT?
It can affect how you feel about yourself and how
others feel about you!
GOOD HYGIENE HELPS PREVENT
PROBLEMS BY:
Removing dirt and germs, providing nutrients for your
body, keeping your body in good working condition
POOR HYGIENE CAUSES PROBLEMS SUCH
AS:
Infection and illnesses, loss of teeth and poor self
image
IMPORTANT PARTS OF PERSONAL
HYGIENE
Caring for your skin
Choose the right soap-use the soap that suits your
skin type, dry, oily or in between
Bathe often-Most people take a bath or shower
everyday, but every other day may be OK if you have
dry skin
To bathe properly;
Lather your whole body well with soap
Rinse well
Dry well
Wash your face-use a mild soap and warm water
Remember to use your deodorant or antiperspirantapply when your skin is cool and dry
SOME SPECIAL CARE AREAS
Ears Wash the outside only. Never put anything inside
your ear!
Feet Wash them every day and dry them well. Avoid
tight shoes and very high heels
Toenails Keep your toenails clean and trimmed.
Hands Wash your hands often with soap and warm
water rinse and dry well. Wash your hands:
Before eating
After using the restroom
After playing outdoors
After petting animals
After sneezing, coughing or blowing your nose
AND Whenever they are dirty!
Remember to rub your hands
together for 20 seconds to be sure they
get clean!!
Fingernails Keep your nails clean and don’t bite
them
TAKE GENTLE CARE OF YOUR HAIR
Brushing tips Brush or comb your hair every day. Keep
your brushes and combs clean and NEVER NEVER
share combs and brushes with anyone
Shampooing tips You should shampoo your hair on a
regular basis. How often depends on the type of hair
you have. Follow these steps when you shampoo:
Wet your hair and put shampoo on it. Rub your hair and
head with your fingertips
Rinse completely with water
If you choose to use a conditioner, follow the
directions on the label
Pat your hair with a towel and comb it carefully
TAKING CARE OF YOUR MOUTH
Proper oral hygiene is important in preventing bad
breath, toothaches, gum problems and tooth loss.
Here’s how to protect your teeth and gums:
Use the right toothbrush It should have soft bristles
and be the size and shape that allows you to reach all
surfaces of every tooth
Remember to replace your toothbrush when bristles
become bent and NEVER NEVER share toothbrushes
with others
Brush your teeth at least twice a day using a
fluoride toothpaste
Here is how to brush your teeth:
Press bristle tips against the gum line at an angle
Scrub gently with short back and forth strokes.
Scrub all chewing surfaces
Brush your tongue and rinse your mouth
Rinse your toothbrush
Remember Healthy habits help you learn