1. health and fitness
2. exercise

Creating Healthy Lifestyles
and
Preventing Childhood Obesity
Jamelynn Evans, LCSW
Exercise Physiologist
Outline
Background Information
Introduction
Purpose
Exercise
Nutrition
Hydration
Sleep
Stress Management
Mythbusters
Background Information
How to use this presentation:
You do not have to view this presentation all at once. In
fact, it might be best to break it up…as long as you are
going to come back to it.
Although this presentation is designed with information to
help your child with creating a healthy lifestyle, some of
the information may seem like it is intended for you, the
parent or guardian. That is because it is.
*Before beginning an exercise program, always be
sure to talk with your doctor about recommendations
and limitations.
Introduction
As we are all well aware, childhood obesity
is on the rise.
Childhood obesity does not simply stand
for children who are overweight
A child who appears thin can end up suffering
from adverse health reactions due to poor
nutrition or a sedentary lifestyle just as much as
a child who appears overweight.
So what can we do to help?
We can all take an active roll in preventing
childhood obesity by taking the time to educate
ourselves.
Purpose
This presentation is designed to give you
knowledge and tools to help in the fight
against childhood obesity, as well as to
simply help you and your family achieve a
healthy lifestyle.
There is a lot of information provided here;
however, the information has been broken
down with the hope that it will be easy to
follow and understand.
Creating
a
Healthy Lifestyle
What is a healthy lifestyle?
A healthy lifestyle may have different
meanings for different people. For
many, it means living life in a way
that creates physical, mental, and
emotional well-being.
How to Achieve a Healthy Lifestyle
Find time to exercise
Make healthy food choices
Get enough sleep
Manage your stress
…and find time for fun!
Building a healthy lifestyle involves
both choices and actions. A
healthier lifestyle can be
accomplished with the choices and
actions that you make each day.
How can you help your children,
friends, family, neighbors, community,
and others to create a healthy lifestyle?
Modeling, Modeling, Modeling,
Modeling, Modeling, Modeling…
Have you ever noticed your kids copying
what you do or say?
Kids observe everything their parents do.
Your kids watch your eating & exercise
habits more than you think.
Because of this, it is essential that you
be a role model for healthy eating and
exercise!
In case it is still unclear, modeling a
healthy lifestyle is one of the most
important factors!
Exercise
Exercise
Believe it or not…exercise can be a fun activity.
Many people think that they must be dripping in
sweat and completely out of breath to be
getting in a workout; however, this is not true.
Exercise is basically as easy as…. just get
moving!
Being consistent with exercise is what is most
important. Keeping that in mind; however,
some exercise is always better than none. So,
even if you have not been consistent, a ten
minute walk one day is still much better than
choosing not to move.
Physical Activity
Physical Activity Suggestions
It is recommended (by the Surgeon General)
that adolescents accumulate at least 60
minutes of moderate physical activity most
days of the week. Even greater amounts of
physical activity may be necessary for the
prevention of weight gain, for weight loss, or
for sustaining weight loss.
A physical activity program should include:
cardiovascular exercise, strength training, &
flexibility
What should a Physical
Activity Program include?
Cardiovascular Exercise
Strength Training
Flexibility Training
What is Cardiovascular Activity?
Cardiovascular Exercise – also known as,
aerobic exercise, can be thought of as any type
of exercise that increases the work of the heart
and lungs and sustained for a certain period of
time. Cardiovascular exercise makes your
muscles use oxygen more efficiently and
strengthens your heart and lungs.
Examples: walking, running, swimming
Benefits of Cardiovascular Exercise
Exercise can:
Be fun!
Improve mood
Increase self-esteem
Strengthen your heart
Boost energy levels
Help you sleep better
Improve mental focus
Increase strength and endurance
Reduce depression
Decrease stress
Enhance coordination and balance
Improve posture
Improve digestion
Help with weight loss or weight control
Help prevent or manage: blood pressure, cholesterol, diabetes,
osteoporosis, cancer, and other diseases.
* These are just a few of the many benefits of exercise.
Cardiovascular Exercise Precautions
Start your exercise session with a warm-up
(easy exercise), and finish your session
with a cool-down (easy exercise)
Wear appropriate clothing and shoes
Start slowly and progress gradually
Know your own personal limits & listen to
your body
Exercise when you are feeling well
Stop exercising if you do not feel well
What is Strength Training?
Strength training involves using your
muscles to work against some type of
resistance. This resistance may be in
the form of free weights, weight
machines, your own body weight,
resistance bands, and many more.
Benefits of Strength Training
Better Posture
Injury Prevention
Strengthens Bones
Increased Metabolic Rate – this causes the body to burn
more calories throughout the day
Increased Muscle Strength, Power, and Endurance
Improved Balance, Flexibility, Mobility and Stability
Enhanced Performance in Sports or Exercise
Improved Self-Esteem
Increased Self-Confidence
Strength Training Precautions
Warm up properly
Wear protective gear for hands/feet
Start slowly; progress wisely
Understand each exercise
If you are unsure, ask someone who knows!
Use proper form/technique
Use proper breathing
Include all major muscle groups
Use a spotter when necessary
Be sure that spotter knows what to do
Stretch after your workout
Avoid lifting the same muscle groups on consecutive days
Don’t forget to focus on your core!
What is Flexibility?
Flexibility training stretches and
elongates muscles.
Flexibility training includes stretching
exercises for the purpose of
increasing a person’s range of
motion.
Benefits of Flexibility Training
Flexibility exercises help stretch
muscles, protect against injury and
allow the maximum range of motion
for joints.
The benefits of greater flexibility
include not only physical
improvements, but can also help with
stress reduction and the promotion of
a greater sense of well-being.
Flexibility Training Precautions
Prior to flexibility training (stretching), a warm up
should be performed at a low intensity for 5-10
minutes.
This increases the blood flow to muscles, increasing
elasticity in the muscles once they are warmed up, and
therefore decreasing the risk of injury.
Stretch after warming up the muscles and joints.
Stretch slowly and smoothly only to the point of
mild discomfort; avoid bouncing.
Focus attention on the muscle being stretched; try
to limit movement in other body parts.
Never stretch through pain.
Always maintain normal breathing throughout
each stretch.
American College of Sports Medicine (ACSM)
Guidelines for Flexibility Training
Activities: Perform a general stretching routine following
exercises that have warmed-up the body, targeting the
major muscle and/or joint/tendon groups using static (nonbouncing) techniques.
Frequency: At least 3 days per week
Intensity: Slowly stretching to a position of mild discomfort
Duration: Hold stretch for at least 10 seconds, working up
to 30 seconds
Repetitions: Perform each stretch 3-5 times
Exercise is not always easy. Here are
some “tools” to help you along the way.
Keep in mind, tools do not work if you do
not use them.
Example: A vacuum does not clean a rug if
you do not pick it up, turn it on, and use it,
right? Well, the same is true with the
following tools.
“Tools” to Use…
if you do not use them, they will not help you
Start now & make better habits for life
Avoid looking for an overnight change
Try something new
Set a goal to include one new activity, food, meal, or recipe each week
Discover new favorites to incorporate into your exercise routine & menu
Take the time to try new activities & foods
Make Exercise a Priority / Daily Routine
Schedule your exercise into your day
You would not miss a doctor’s appointment if it meant costing you $100
right? Your exercise session each day is invaluable, be sure to fit it in.
When you fit your exercise in, you will feel better, you will have more
patience for your loved ones, you will be more productive at work/school,
and so on…
Limit TV Time – mysteriously we often find time for TV, but can never
find time for exercise
Set Goals & Make a Plan
Exercise Ideas
Take a nature hike
Go to a park / playground
Go to a local/public swimming
pool
Play hide & seek (outside)
Play catch
Incorporate physical activity into
chores
Family membership to a local gym
Relay races
Scavenger hunt
Yoga
Strength training
Running / jogging
Walking
Bicycling
Rollerblading
Go to the batting cages
Go bowling
Skating
Basketball
Baseball
Football
Karate
Enroll kids in exercise classes
Join a sports team
Horseback riding
Walk the dog
Table tennis
Air hockey
Nerf basketball (indoors)
Exercise videos
Video games (Wii)
Kayak
Skateboarding
Freeze dance
Helping Your Kids to Effectively Exercise
It is never too late to teach your kids about creating a healthy lifestyle
First, do it yourself! Show them how important it is by finding time to fit in
your own exercise routine.
Next, spend time with your child
Be attentive – children value their parents encouragement and attention
Find out what your child likes and dislikes
Find out your child’s strengths and weaknesses
Brainstorm, write things down that you might both like to try
Come up with a list of incentives* (i.e. at the end of the week, six days of
exercise might mean a trip to the nail salon with mom)
Incentives should be individualized and specific to your child’s interests.
Incentives do not have to mean spending money…you may find that one of the biggest
rewards is for your child to spend quality time with mom or dad.
Be creative with your incentives
Use positive reinforcement – always encourage your child and let them
know when they are doing a good job, this can be one of the most effective
ways to keep them going
Formulate an exercise plan* (to be discussed soon)
Set goals* (set short and long term goals)
*Download handouts for: formulating an exercise plan and calendars to track
your workout goals.
The Benefits of Formulating an Exercise Plan
Formulating an exercise plan:
allows you to set goals to work toward.
provides encouragement for you to be able
to look back and see your progress.
will help to keep you accountable to do the
things you have committed to do.
will become the basis for rewarding yourself
when you accomplish the goals that you set
into your workout plan.
Formulating an Exercise Plan
Utilize calendars & other tools to create and implement your
plan
Set short & long term goals
Short term goals are goals that you will achieve in the near future (i.e. in
one week, one month, etc.)
Example: For the next two weeks, I will exercise 2 times per week.
Example: By the end of this month, I would like to be able to walk 3 miles,
and I will slowly increase the amount I walk until I reach this goal.
Long term goals are goals that you will achieve over a longer period of
time (i.e. after 3 months, or after one year)
Example: For the next three months, I will gradually increase the number of
days per week that I exercise.
Example: Six months from now, I would like to finish a 3 mile road race.
Goals should be specific to your own interests.
Goals should be realistic and attainable.
Do your best to include cardiovascular, strength, & flexibility
training into your exercise plan.
Helpful Instructions for
Formulating an Exercise Plan
Try to choose about three short and long term goals.
Do your best to include cardiovascular, strength, and
flexibility training.
Be sure to set realistic and attainable goals.
Put your Exercise Plan Worksheet in a place where you can
review it often.
Be sure to review your goals: set a date to review your
Exercise Plan; the date you choose should give you enough
time to start achieving some goals, but it should not be so
long that you forget about them.
Create a new worksheet when some goals have been
attained or when goals change. Your new worksheet may
have the same long term goal with different short term goals.
Example for Formulating an Exercise Plan
A calendar can be a helpful
part of a workout plan.
Example of a Calendar to Utilize for Tracking Fitness Goals
Activity Calendar
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Instructions for using your calendar:
1. Be creative & have fun!
2. Print out your calendar and fill in the dates.
3. Decorate your calendar if you would like.
4. Figure out what works best for you:
having your workouts pre-set in the calendar and
checking them off as you go.
writing your workouts in after each day of exercise.
5. Check off each day you exercise with a pen or
marker; or find some stickers to keep track of your
workouts.
WHAT COMMUNITIES CAN DO –
According to the Center for Disease Control (www.cdc.gov)
Provide quality, preferably daily, K-12 physical education
classes and hire physical education specialists to teach
them.
Create opportunities for physical activities that are enjoyable,
that promote adolescents' and young adults' confidence in
their ability to be physically active, and that involve friends,
peers, and parents.
Provide appropriate physically active role models for youths.
Provide access to school buildings and community facilities
that enable safe participation in physical activity.
Provide a range of extracurricular programs in schools and
community recreation centers to meet the needs and
interests of specific adolescent and young adult populations,
such as racial and ethnic minority groups, females, persons
with disabilities, and low-income groups.
Encourage health care providers to talk routinely to
adolescents and young adults about the importance of
incorporating physical activity into their lives.
School Fitness Programs
Children should be learning how to create a
healthy lifestyle, since this information can be
used for life.
School fitness programs should include training
and information about cardiovascular exercise,
strength training, flexibility training, and nutrition.
These programs are missing from most schools.
What can you do to help?
Contact your legislature.
Nutrition
Basic Nutrition Information
Label Reading
Fats, Carbohydrates, & Proteins
Healthy Eating Tips
Label Reading
o Familiarize yourself with labels;
knowing this information will be
helpful for life
Label Reading
Serving Size
Servings per Container or Package
Calories and Calories From Fat
Percent Daily Value
Total Fat
Cholesterol and Sodium
Total Carbohydrate
Protein
Label Reading
•Serving size - A certain amount of food, such as 1
cup of cereal, two cookies, or five pretzels that is
specific to the nutrition information provided in the
label. Looking at the label to the right, the serving
size is 1 cup, which means that all the information
following (calories, total fat, cholesterol, etc.) is
specific to 1 cup of whatever type of food the label
happens to represent.
•Servings per container – the number of helpings
per package
•Percent Daily Value – percentages that are based
on recommended daily intakes; the amount of
nutrients a person should get each day.
•Cholesterol & Sodium – The label tells you how
much cholesterol and sodium (salt) are in a single
serving of the food. They are included on the label
because some people should limit the amount of
cholesterol and salt they have in their diets.



Quiz Question
How many calories make 1 pound
of weight?
3,500 calories add up to about 1 pound
If you eat 3,500 calories more than your
body needs, you will put on about 1
pound. If you use up 3,500 calories more
than you eat, you will lose about 1 pound
in weight.
Calories
3,500 calories = 1 lb.
7,000 calories = 2 lbs.
Weight loss should not be greater
than 2 lbs. per week
Weight loss > 2 lbs. means that more
than 1000 calories are restricted per
day…and this greater restriction is
likely to slow down one’s metabolism
Weight Gain vs. Weight Loss
Consuming more food/calories than is required in a
day = excess calories are converted to fat for
storage.
Energy stored (fat) = Energy In – Energy used
Consuming less food/calories than is required =
body fat is converted to energy for the needed
calories.
* Weight loss = eating fewer calories per day
and/or exercising so that your body needs more
energy and uses up more calories.
Gram-Calorie Equivalents
At the bottom of most nutrition
labels you will find the gram-calorie
equivalents for fats, carbohydrates,
and protein.
1 Fat gram = 9 calories
1 Carbohydrate gram = 4
calories
1 Protein gram = 4 calories
Fats, Carbohydrates, & Proteins
Examples of:
“good” fats vs. “bad” fats
“Good Fats”
Foods high in monounsaturated fats:
olive oil
avocado
nuts (macadamia,
peanuts, almonds,
pecans, pistachios)
Peanut butter
“Bad Fats”
Foods high in saturated fats
include:
animal products such as butter,
cheese, and cream
coconut, palm, and palm kernel
oils.
Sweets – ice cream, cookies,
cakes, etc.
*Although these are good fats, be careful with portion sizes! Fats are dense in calories.
Typical Serving Sizes of Fats:
Oils (olive, canola, peanut, sesame) – 1 tablespoon
Flax seeds – 2 tablespoons
Avocado – 1/2 avocado
Nuts (almond, cashews, walnuts) – 2 tablespoons
Carbohydrates: Simple vs. Complex
Carbohydrates provide most of the energy needed in
our daily lives, both for normal body functions such
as heartbeat, breathing and digestion and for
exercise.
Simple carbohydrates are digested quickly; contain
refined sugars and few essential vitamins and
minerals.
Examples: fruit juice, milk, white bread, yogurt,
honey, candy and sugar
Complex carbohydrates - take longer to digest and
are usually packed with fiber, vitamins and minerals.
Examples: whole wheat breads, healthy cereals, whole
wheat pasta, & vegetables
It’s best to choose most of your carbohydrates from complex carbs!
Protein
Good protein choices
Chicken Breast
Turkey
Tuna
Salmon
Eggs
Milk
Cottage cheese
Almonds, peanuts,
cashews
Peanut butter
Yogurt
Healthy Eating Tips
Improving Your Child’s Eating Habits
You may face resistance from your child if
you try make many immediate changes to
their eating habits.
A good option is to slowly start to make
changes to incorporate healthy eating and
exercise.
Example: Add one new healthy meal per week.
Example: One week you may want to start to
decrease the number of nights that dessert is offered.
Dessert could be offered once or twice per week. Or,
start to incorporate healthy desserts, such as yogurt
with fruit.
The Basics
You should eat to fuel your body and to get energy. Avoid eating
for emotional reasons (i.e. happy, bored, stressed).
If you find yourself eating for emotional reasons, try to target what emotion it
is, and then try to devise a plan for stopping this. For example: if you know
you eat when you are stressed, try to work on your time management or
other stress reduction techniques that will help you.
Eat throughout the day.
This keeps your metabolism moving (just as long as you are not eating too
much). If you are used to eating one or two really big meals per day, try to
eat more often, but remember to reduce the size of your meals.
Be a Smart Snacker.
Choose healthy snacks.
A snack is not a meal; it should be just enough to hold you over until your
next meal.
Keep a healthy fridge & cupboard.
Avoid shopping when you are hungry & do not buy the foods that you know
you or your child cannot avoid.
Cut up fruits & veggies ASAP so that they are available as healthy snacks.
Daily Choices
Breakfast is the most important meal of the
day, don’t skip it!
Be sure to eat all three meals:
Breakfast, Lunch, Dinner
Healthy Snacks are important to get you
through to each meal
Don’t skip meals or snacks, this will cause you to
be hungry, and you will most likely end up
overeating.
Skipping meals can also slow your metabolism.
Avoid having desserts daily
Making Better Choices
Advocate for yourself, and start making
better choices
Making better choices is not easy, try to
get your friends/family involved, it’s a
benefit to everyone
Think of your food as fuel for your body
Avoid making better poor choices
Example: Some people choose to fill up
on non-fat & low-fat sweets and junk food,
rather than filling up on fruits and veggies.
More Helpful Tips
Familiarize yourself with labels
Knowing this information will be helpful for life
Choose foods with “good” fats
Don’t eliminate fats; fats are a must in your daily food
intake, however, be aware of where your fats come from
Choose the “good” fats - unsaturated fats
Stay away from the “bad” fats – saturated fats & trans
fats
 Just be careful because these foods are high in calories,
so watch your portions
Prepare your breakfast/lunch the night before
Try not to use lunchtime for trying something new
If you don’t like your new food, you might not have
another option, and might be hungry for the rest of the
day
Bring your own lunch, so that you know exactly what you
are getting
Ideas for Fitting in More Fruits & Veggies
Begin the day with fruit or fruit juice
Read labels to make sure the product is 100% fruit juice,
and steer clear of fruit drinks that are mostly sugar and
water
Slice fruit into your cereal, oatmeal, yogurt
Pack a snack from the produce aisle
Include a bag of crunchy carrots, grapes, an apple,
banana, or a package of dried fruit
Put it in plain view
Make good choices convenient, make poor choices
scarce
Keep healthy options in plain view – i.e.. Bowl of fruit,
pre-cut veggies in refrigerator
… More Fruits & Veggies
Pair produce with something you love
Broccoli w/ ketchup, fruit w/ yogurt
Use canned/frozen fruits & veggies
Can save time & $$$
Include at least one /fruit vegetable at lunch
(or at each meal would be best!)
Make it easy on yourself
Microwave frozen veggies
Buy pre-cut fruits/veggies, or those that don’t take
much preparation
Add fruit to your desert
Smart Snacking
Smart snacking can help keep you going
until your next meal.
Be prepared with healthy snacks.
Watch your portions.
Snacks should not be the size of your meals,
they should be smaller amounts of food. Eat
just enough to satisfy your hunger.
Here are some examples of healthy snacks
(in moderation of course):
whole-grain crackers, cereal bars, raw veggies,
fruits, cheese slices or cubes, yogurt, milk,
nuts, peanut butter, hard boiled egg
Shopping Quick Tips
Ask your family to get involved
Ask the “shopper” in your family not to bring
home unhealthy foods
Help the “shopper” to make better choices; talk
about what things to buy
Get the whole family involved in creating a weekly
grocery list
Avoid food shopping when you are hungry
Shop the perimeter of the grocery store
You should be able to find just about everything
you need in the perimeter of the store, go into the
aisles only sparingly!
Ideas for Healthy Dining Out
When ordering, ask for half to go
No matter where you’re eating, practice eating smaller
portions
Go to places where you can order healthy, low-fat
meals
Ask for substitutes: substitute high fat items like
French fries for a baked potato or a side salad
Ask for salad dressing on the side, and then use
sparingly
Eat a light snack 30 minutes or so before your meal if
you are waiting for others so that you are not starving
Avoid buffets, and all-you-can-eat specials
Other Important Topics
Water
Sleep
Stress Management
Fun
Why Drink Water?
Water is our most important nutrient. Without it, our bodies would
stop working properly.
Water makes up more than half of your body weight.
The body has many important jobs that require water:
Blood, which contains a lot of water, carries oxygen to all the cells of the body.
Each cell in your body depends on water to function normally.
Drinking water regularly will keep the brain functioning properly.
Water helps to digest your food and get rid of waste.
Drinking plenty of water is essential to maintain a good digestion which in turn
keep your metabolism going.
Water helps regulate body temperature, especially during exercise. During
exercise, you lose water through your breath and by sweating. As the sweat
evaporates, your body cools.
Dehydration, due to not drinking enough water, can be a key
element in causing headaches, migraines, and fatigue.
Do not wait until you are thirsty to drink water, being thirsty is usually a
sign that you are already somewhat dehydrated.
Drink up!
Your body gets water from: drinking water, drinking
other fluids, and eating food. Yes, that’s right, water is
found in your food as well.
Try drinking some water throughout the entire day.
Try to get into the habit of carrying water with you
wherever you go.
Drink extra water when it is warmer outside and when
you are exercising.
Drink water before, during, and after exercise.
Add lemon or just a splash of juice to your water to
give it a little flavor without the sugars and calories.
Importance of Sleep
Sleep is essential for a person’s health and
wellbeing
Sleep deprivation is sometimes associated
with: fatigue, clumsiness, weight gain,
decreased performance, injuries, chronic
diseases, mental illnesses, poor quality of
life and well-being, increased health care
costs, and memory and cognitive
impairments, obesity, depression.
How can we get more sleep?
Exercise daily
Keep a regular sleep/wake schedule
Develop a regular bed time and go to bed at
the same time each night
Avoid caffeine, alcohol, and food close to
bedtime
Minimize noise, light and other disruptions
where you sleep
Turn the TV off and go to bed earlier!
Managing Stress
We all have stress.
So…we must figure out the best way to
manage our stress.
Stress is not always bad, some types of
stress are good.
Identify where stress comes from in your
life.
Next, figure out how you cope with stress
Keeping a journal may help you figure out your
stresses and your coping strategies.
(See next slide) 
How do you cope with your stress?
Do you use negative
coping strategies?
Procrastinating
Smoking or drinking
Overeating / undereating
Watching too much
TV
Sleeping too much
Filling all your time to
avoid facing problems
Taking it out on others
Do you use positive
coping strategies?
Exercise
Meditate
Breathe
Find time for yourself
Talk to someone
Get plenty of sleep
Find time for fun
Listen to music
Managing Stress
If you noticed that you used many negative
coping strategies, find some new positive
strategies that you can start using instead.
Avoid unnecessary stress
Accept the things you cannot change
Again, utilize positive coping strategies!
Be positive!
Have Fun!
Find time for laughter & fun!
Figure out what you enjoy and find
time for whatever that may be.
Mythbusters – True or False
If you stop strength training, muscle turns to fat.
False – muscle does not turn into fat or visa versa. However, if you stop strength training,
you will slowly lose muscle, and you may start to gain weight if you are eating too much
and not exercising.
In order to burn fat and lose weight I must work in the “fat burning zone” by decreasing my
pace.
False – as long as you are exercising, you are burning calories, which will help you lose
weight (as long as you keep your nutrition in check).
I have to exercise until I am out of breath in order to condition myself and lose weight.
False – you do not have to be out of breath, you just have to get out there and move! A
moderate walk while able to talk with a friend is sufficient.
Abdominal crunches will help me flatten my stomach.
False – Unfortunately, people do not get to choose where they will lose weight. If you have
extra weight coving your stomach, your best bet for a flatter stomach is to increase your
exercise and watch your nutrition.
Thin people are fit and have low body fat levels.
False
You can never get too much exercise.
False
Mythbusters
Any type of wheat bread is a healthy choice.
False - Check the ingredients. The first ingredient should
say “100% Stone Ground” or “100% Whole Wheat.”
Avoid breads when the first ingredient is something like:
“unbleached…” These breads are processed and are not
as healthy.
If the label says “all natural” it must be healthy.
False - The phrase “all natural” can mean just about
anything, and does not necessarily mean that a product
is healthy.
Splenda (and other artificial sweeteners) are
healthier than sugar.
False - These sweeteners may have zero calories;
however, they are not healthy and they are not safe.
Quiz Question
Which one has the most calories?
The answer is:
Although the trailmix is a healthy
snack, it is higher in calories, so
watch your servings!
Reminder…
Continue to educate yourself and your family.
Think more about the choices you are making.
If you have further questions, there is no
better time to ask…..ask now!
Seek out the answers. You are preparing
yourself, as well as those around you, for a
future with a healthier lifestyle.