The winning recipe for a healthy lifestyle includes a combination of both good nutrition and physical activity. Your body needs a variety of nutrient rich foods to grow and prevent illness. And your body also needs to move and exercise every day.

Key things you need to know about leading a healthy lifestyle are:

• Eat a healthy diet that includes fruits, vegetables and whole grain products

• Control portion sizes and never "supersize"

• Get active for at least 60 minutes, five times a week for ages 6-18

• Avoid tobacco and illegal drugs all together

Well-nourished students have higher test scores, increased school attendance, improved concentration, and improved classroom behavior. Students, who are physically fit, sleep better and are better able to handle the physical and emotional challenges that they encounter during the day.

Sports NutritionSchool aged athletes need to energize their bodies with good nutrition if they hope to perform at their best. Whether it's playing football, swimming or jogging, athletes need to eat a nutritious, balanced diet to fuel their body. Good nutrition, like any sporting event, has basic ground rules and nothing affects your ability to compete more than good nutrition.

Eating the right foods helps you stay physically fit and reach your optimum performance. To reach your highest potential and maintain a winning edge, all of your body systems must be perfectly tuned using proper nutrition.

Eat a variety of Healthy Foods and stay Hydrated. The young bodies of student athletes are still growing. It is important to nourish that growth and fuel the demands of strenuous exercise and organized sports.

That translates into eating a variety of foods every day - grains, vegetables, fruits, beans, lean meats, and low fat dairy products. The base of the diet should come from carbohydrates in the form of starches and sugars. Fluids, especially water, are also important to the winning combination. Dehydration can stop even the finest athlete from playing his or her best game.

Eat Enough Energy, Protein, Vitamins, Minerals, and Fiber

• Choose lots of brightly colored Fruits and Vegetables.

• Get plenty of Calcium. Calcium helps build healthy bones.

• Iron is important. Iron helps carry oxygen throughout the body. Iron-rich foods include red meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and whole grains.

• Protein for strength. Protein can help build muscles, along with regular training and exercise. Protein-rich foods include fish, lean red meat and poultry, dairy products, nuts, soy products, and peanut butter.

• Smart Carbohydrates: Carbohydrates or "carbs" provide energy for the body and are an important source of fuel for young athletics. However, there is no need for "carb loading" before a big game. Choose carbohydrates in whole-grain foods that are less processed and high in fiber, like pasta, brown rice, whole-grain bread, and cereal. Fiber also helps lower cholesterol and may help prevent diabetes and heart disease.

• Water, and staying properly hydrated, is key to an athlete’s success.

Without the right foods, even physical conditioning and expert coaching aren't enough to push you to be your best. Good nutrition must be a key part of your training program for you to succeed.

Fitness: 60 Minutes of Activity a Day...do it for life!

Fit "Fitness" into your busy day - It is important to your health and success. Whether it is walking the dog, running, or riding a bike... make physical activity one of the healthy habits in your daily life.

Get out and get active - limit sedentary activities. Student's lifestyles today are very different from their parents'. TV, video games, texting and online social networks are now replacing the neighborhood kickball game. Kids and teens are spending more time sitting and less time running, jumping and playing. Commit to staying active.

What are the Benefits?

• Sleep better

• Have higher self-esteem and self-confidence

• Be more attentive in class and perform better in school

• Have proper growth with stronger bones, muscles, and joints

• Feel less stressed

• Reduce their risk of chronic disease

• Decrease the risk of developing type 2 diabetes

• Have lower blood pressure

• Have lower LDL "bad" blood cholesterol levels, and raise HDL "good" cholesterol levels

• Feel happier and have a better outlook on life!