bf young women wallet card

My Bright Future

5 ways to healthy eating
1. Eat breakfast in the morning for an energy boost.
2. Eat at least 2 servings of fruit and 3 servings of
vegetables each day. Try many colors and kinds.
3. Eat a variety of foods from all food groups to meet
your body’s needs.
4. Choose healthy snacks like low-fat or non-fat milk
and yogurt or fruit.
5. Eat foods that contain calcium, iron, and folic acid.

5 ways to choose to move
1. Invite your friends and family to walk with you to school.
2. Try a new activity each season such as swimming, skating,
soccer, or biking.
3. Balance your time in front of the television and the
computer with more physical activities.
4. Stretch and strengthen your arms and legs every day.
5. Dance to the radio, or while listening to CDs — it’s fun and
good for your heart.
*Try to get at least 60 minutes of moderate physical activity each day.

Why are these nutrients important for me?
There are many nutrients that are important
for you, including:
Calcium: Builds healthy bones and teeth.
Folic acid: Builds healthy blood and body proteins.
Iron: Helps prevent iron-deficiency anemia, which
can make you feel tired.

ImportantImportant
nutrients How to get them
nutrients
Calcium

Low-fat or non-fat milk and milk products like
yogurt or cheese.
Check the food label for calcium-fortified orange juice,
cereals, bread, soy milk, or soy-based beverages.

Folic acid

Oranges, orange juice, dark green leafy vegetables.
Check the food label for folic acid -fortified cereals.

Iron

Lean meats; shellfish such as shrimp; ready-to-eat
cereals with added iron; spinach; cooked dry beans,
peas, and lentils; enriched and whole grain breads.

For more information
Bright Futures for Women’s Health and Wellness
www.hrsa.gov/womenshealth/brightfut.htm
4 Girls Health www.4girls.gov
The National Bone Health Campaign
www.cdc.gov/powerfulbones
VERB Campaign www.verbnow.com
Milk Matters www.nichd.nih.gov/milk/kidsteens.cfm