Start with a short quiz to see what you already know about living a healthy lifestyle and then scroll down to learn more.
How to build a healthy plate
Eating well is a great way to stay healthy. Hover over each picture below to learn how get more fruits and vegetables in your diet.
Make half of your plate fruits and vegetables
Fruits and vegetables give your body important vitamins, minerals and energy needed for good health.
Include fruit at breakfast
Fruits and vegetables provide energy for your practice and sport competition.
Include a salad for lunch and dinner
For crunchy foods, try apple slices, small carrots, celery sticks, or snap peas.
Eat a rainbow of colors
Don’t forget to bring fruits and vegetables to eat when traveling to your competitions.
Add vegetables to soups, broth, sandwiches, and other foods
Fresh, local and in season fruits and vegetable are the best!
Plant a vegetable or fruit garden at home or in your community
Fresh, local, and in-season fruits and vegetables are the best!
WHAT TO KNOW ABOUT HYDRATION
Click below to learn more about the importance of staying hydrated.
Why is hydration so important?
Your body needs water to function properly. Staying hydrated helps to stay healthy and perform your best.
How do I know if I’m dehydrated?
If your body is dehydrated and needs more fluids, the most common symptoms to look out for are feeling thirsty, headaches, dry mouth, feeling tired or sluggish, and dark yellow or brown urine.
How much water should I drink every day?
The goal is to drink 5 bottles of water every day. Bottles should be 16-20 oz. or 500-600 ml. Tip: Drink out of a sports water bottle -they are refillable and can hold the right amount of water.
Why do I have to drink so much water each day?
You lose water every day when you go to the bathroom, sweat, and even when you breathe. That is why it’s recommended to drink water consistently throughout the day to replenish the water you lose.
Do I have to only drink water all the time to stay hydrated?
Although water is the best option, other healthy beverage options include non-fat milk and small amounts of 100% juice. We recommend avoiding sugary sweetened drinks.
6 Easy Steps to Get Clean Hands
Regularly washing your hands with soap and water can protect you from illnesses caused by viruses and bacteria. This is because it is the best way to stop germs from spreading.
Wet Your Hands
Wash Your Hands for 20 Seconds
Dry Your Hands
Turn Off Water With Paper Towel
Let's Have Strong Bones!
Here are some food and drinks that strengthen your bones.
Some Milk Alternatives
Dark Leafy Green Vegetables
Yogurt and Cheese
Small Fish (e.g. sardines)
Fortified Orange Juice
Beans, Legumes, and Pulses
Enjoy the sun safely but don’t get sunburned.
Enjoying the sun safely and avoiding sunburn should help you get a good balance.
Use Sunscreen Daily: Use broad spectrum sunscreen with at least SPF 15 to protect exposed skin.
Wear Protective Clothing: Wear a hat, sunglasses and protective clothing to shield skin and eyes
Reapply Regularly: Sunscreen must be re-applied every 2 hours after swimming, sweating or toweling off.
Stay in the Shade: Seek shade, especially during midday hours.