Providence Health and Services and Oregon Health Sciences University want you to be happy, healthy, and safe. Here’s some ways to keep active and have fun while being the best you!
5-2-1-0-9! What’s that mean for a healthy you?
Eat 5 or more servings of fruits and vegetables. Limit screen time to 2 hours a day. Get moving for at least 1 hour. Have 0 sugar-sweetened drinks. Get 9 or more hours of sleep.
Click on the chart to learn more about keeping healthy with 5-2-1-0-9! There’s a Spanish and English version.
The food that goes in you creates energy. That energy helps keep you going throughout the day. Eating the right foods can help you do better in school and in sports and keep you feeling better overall! Here are some tips to help you no matter what or how you play.
Click on the image to learn more about how eating right helps you!
Want some ideas to help you get moving? Click on the fortunate teller for a fun way to get exercise. Whether you are in your home or your yard, you can do these challenges. Print and fold this fortune teller, or get a square sheet of paper and make your own. Use these ideas or come up with your own!
Fruits are tasty and good for you! They also come in many different, beautiful colors. Did you know the color of fruits and vegetables mean different things to your health? It’s known as the nutrition rainbow!
Red fruits and vegetables contain lycopene. This boosts heart, brain, eye, and bone health. Some foods high in lycopene are watermelon, tomatoes, and red bell peppers.
Beta-carotene is the important nutrient in orange foods. This helps fight cancer, support your immune system to help keep away sickness, and boost vision. What orange foods can you think of?
We get Vitamin C in citrus fruits like oranges and lemons. Like it’s orange friends, this helps your immune system and keeps your heart healthy. Vitamin C is also found in other colors of food, like kale and broccoli!
Dark green foods contain folate to help build healthy cells. Leafy greens, asparagus, and legumes – the family that includes beans, peas, lentils, soybeans, and even peanuts – are all high in folate. Leafy greens are also high in calcium! Along with cheese and milks these help keep your bones strong.
Blue fruits reduce inflammation, or swelling that can happen because of injury or infection. When we play sports, we want to warm up to avoid injury. Eating blue foods like blueberries and grapes can help!
What are pink fruits and vegetables? Grapes and cranberries are considered pink. Others like peanuts and dark chocolate aren’t pink at all. But they all help heart and brain health.
Brain foods contain fiber. This helps aid in digestion, or the way your body processes the food you eat. Nuts and whole grains are rich in fiber.
Click on pictures of the fruits and vegetables to save and print the coloring pages. No printer? No problem! Use your creativity to draw your own types of fruits and veggies, or make a list of as many as you can of each color of the nutrition rainbow!
Next, think of a way to include a fruit or vegetable in every meal. Click on the image for ideas. As always, you can print it or use your own paper to write down your answers and draw.
Build a delicious and nutritious bowl from the vegetable ideas. What would you choose? Draw your favorite veggies for this healthy meal!
Do you know what fruits and vegetables best grow in Oregon? Oregon has many different climates, some hot and desert-like, others rainy and mountainous. This means different things grow well in different places. The same is true with the rest of the world. For example, pineapples only grow in warm, tropical places like Hawaii and Costa Rica. Grapes and hazelnuts love to grow right here in Oregon!
Click on the image to learn what fruits and vegetables grow in which season. You may discover some new ones!
Click on the cultural and family foods to learn more about traditional foods from other groups. What are some of your family’s food traditions? Do you have special meals for holidays or different occasions?
Next, ask your family about a recipe from your culture that is important to them. What ingredients are included and why does it have special meaning? You can write down the recipe by clicking the family recipe page and printing it, or create your own recipe card. You can then share this food and your family’s tradition with others!