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Physical activity helps build and maintain a strong body. Be active every day! Kids need 60 minutes of physical activity most days of the week. Adults need at least 30 minutes of physical activity to stay healthy.
Your body needs iron to move oxygen from your lungs to the rest of your body. Iron is an important part of hemoglobin, which is the part of your red blood cells that carries oxygen throughout the rest of the body.
Children ages 9 to 13 need 1,300 milligrams of calcium a day to keep their bones and teeth strong. Children ages 4 to 8 need 800 milligrams of calcium per day. They also need vitamin D, which helps the body use the calcium. Milk is fortifi ed with vitamin D. Many foods contain calcium. The best sources are milk, yogurt and cheese. Fish, soy products and nuts also are good sources of calcium. Some fruit juices, cereals, breads, snacks and other foods have added calcium.
Increased physical activity increases some of your food needs. Your body requires more energy and water. Food that is eaten before and between events can affect your ability to perform at your best level.
With work, meetings and school activities, families have many distractions that keep them away from the family table. Eating together, however, has many benefi ts. Family meals promote communication skills, cooperation, cooking skills and table manners. Families who eat together also tend to eat more nutritiously. Further, children who help prepare a meal tend to eat the food prepared.