Building Better Health
Build a strong foundation- and then maintain it. The love and support of a family along with good food, exercise, good choices, a safe home, and regular health care combine to help our families grow up healthy and strong. Feed and nurture your little one; mind, body & soul. Teach and help them to make good choices about nutrition and a healthy lifestyle.
Build Balance
§ Nutritional Health: eat right, drink plenty of water.
§ Physical Health: get regular check-ups.
§ Mental Health: be positive, smile, laugh, and love.
§ Mind: read, learn, dream.
§ Body: move, play, run, walk, dance, jump, lift.
§ Soul: meditate, breathe, reflect, celebrate life.
Build Your Knowledge…Know Your Vitamins
§ Vitamin A: helps with vision, bone growth, skin cells, and tissues; supports immune system. (Carrots, liver, cantaloupe, spinach, sweet potatoes, milk, eggs, dark leafy and root veggies).
§ VitaminB1: (Thiamin) supports the making of red blood cells and antibodies; good for hair, skin & nails. (Whole-wheat bread, brown rice, wheat germ, oatmeal, soybeans, and pork)
§ Vitamin B2: (Riboflavin) helps with vision, and skin, hair and nail growth. (Leafy greens, whole grain breads, liver, yogurt and fish)
§ Vitamin B3: (Niacin) helps your body make energy from food, supports proper function of nerves and digestion. (Pork, chicken, veal, salmon, peanuts, liver, avocados, prunes and whole-wheat products)
§ Vitamin B5: (Pantothenic Acid) needed for good health, energy, growth and development. (Egg yolks, nuts, whole grains, liver and chicken)
§ VitaminB6: (Pyridoxine) helps build amino acids, red blood cells, antibodies, and fights infection. (Fish, meat, bananas, watermelon, peanuts, spinach and vegetable juice)
§ Vitamin B12: (Cobalamin) supports the making of red blood cells, nerve growth, and brain cell health. (Meats, eggs, milk, yogurt, mozzarella cheese, fish, fortified cereals, and liver)
§ Vitamin C: (Ascorbic Acid) Fights bacterial infections, helps heal wounds, promotes healthy gums and teeth. (Citrus fruits, broccoli, bell peppers, brussel sprouts, cauliflower, and strawberries)
§ Vitamin D: needed for bone and teeth growth, reduced inflammation. (Salmon, cod, sardines, shrimp, milk and eggs)
§ Vitamin E: needed for healthy muscles, liver, red blood cells, and brain function. (Dark leafy greens and nuts)
§ Vitamin K: Helps clot blood and supports digestive and liver function. (Dark leafy greens, carrots, asparagus, broccoli, and spinach)
Your Body is a piece of the universe that you have been given. It is the vessel of your soul, the harbor of your dreams, and the home of your heart. Treasure it, nurture it, nourish it. Take care of your body: Make it strong, make it healthy, build it well. Fit more Fruits and Veggies into your day!
§ Eat Fruits and Veggies as a snack.
§ Add lettuce and tomato to your sandwich.
§ Put Veggies on the grill when you have a cook-out.
§ Visit a Farmer’s Market and try something new.
§ Top your baked potato with salsa instead of sour cream.
§ Add shredded cabbage or fresh spinach leaves to your salad.
§ Dip apple or other fruits in peanut butter or yogurt.
§ Add berries or sliced banana to your cereal.
§ The more colorful your meals are, the more nutritionally balanced they are! Visit www.MyPyramid.gov for more information |