Make An Appointment
+
Book Appointment Online with select physicians.
Request Appointment Online to schedule with one of our coordinators.
1.888.IUHEALTH for
Same-Day Primary Care Appointments.
If you are experiencing a medical emergency, please call 9-1-1.
triangle

Get Healthy Tips

Being healthy requires balancing both physical activity and healthy eating. Continue reading to discover how much time it takes to walk off common foods and drinks, and to find some recipes for healthier food options for you and your family.

Being healthy requires balancing both physical activity and healthy eating. Continue reading to discover how much time it takes to walk off common foods and drinks, and to find some recipes for healthier food options for you and your family.

 

Healthy Tips

  • When looking for a snack, eat food from two or more groups such as vegetable sticks with low-fat ranch dip or banana slices with peanut butter!

    Healthy snack choices

    • In order to avoid exercising on an empty stomach try a healthy snack including whole grain bread or fruit, remember your body needs fuel.
    • Get smart when it comes to sweets like cake and cookies.  They may be tasty but they lack nutritional value. 
  • Always drink plenty of fluids before, during and after exercise and play!

    Healthy drink choices (non-sweetened beverages)

    • Add a fun flavor to your water by adding lemons, lime or another fruit to make it taste even better.
    • Be sure to avoid loading up on sports drinks or sugary drinks before exercise.
    • If you want a change, try drinking a small serving of 100% juice instead of water.
  • Take the time to enjoy your meals, avoid eating too fast and pay attention to your stomach!

    Eat Slowly

    • How do you know when you’re full? A general rule is that you should stop eating when you feel satisfied, but not stuffed.
    • Before going back for seconds, give you brain enough time to check if you’re really still hungry.
  • Fuel up for a day at school with a balanced breakfast filled with foods rich in fiber and protein like making a “Banana In A Blanket” by wrapping a banana in a whole grain tortilla spread with peanut butter.

    Breakfast

    • Breakfast is the most important meal of the day! Be sure not to skip it so you can start your day off in a healthy way.
    • Some healthy breakfast options are low-fat or skim milk, whole grains and a balanced meal with multiple food groups!
  • Sleep is very important for your overall health, so remember that your body needs to rest! Children ages 5 to 12 years old should be getting 10 to 11 hours of sleep each night.

    Healthy sleep habits

    • In order to get a good night’s sleep try going to bed at the same time each night and waking up at the same time each morning. Ask for an adult’s help to form a sleep schedule and bedtime routine!
    • Do not bring TVs, computers, and other electronics into your bedroom as their use can lead to fewer sleeping hours each night.
    • Avoid caffeine and large meals before bedtime. 

 

Activity Tips

  • Getting physical activity for at least 60 minutes a day is a fun way to be healthy and play with friends!

    Physical activity

    • Physical activity can help you feel more ready to learn in school. Playing at recess can help you focus better in the classroom!
    • Try out new games, bike, roller skate, jump rope, or play tag during recess or at the park!
  • Stretching for a few minutes before and after play is key to helping you get strong and get moving!

    Stretching

    • Improving your flexibility by stretching can help prevent injuries.
    • Try out new stretches for your entire body such as forward leg swings, full back stretches, arm swings and lunges!
    • Remember - stretching helps get your muscles ready for physical activity.
  • A great way to stay active is to count the number of steps you take daily by using a pedometer. Make it a healthy competition between your friends and family to see who can reach the goal of 10,000 steps each day!

    10,000 steps per day

    • Find fun ways to get in your steps such as walking a dog, walking to a friend’s house or even the park.
    • You can make walking exciting by getting your family or friends together to go on a nature walk!
  • Use commercial breaks or pause video games to get up and moving with exercises such as pushups, sit-ups, jogging in place or jumping jacks!

    Limit technology time

    • Make sure to limit TV, computer, and video game time to 2 hours a day to keep your minds and bodies active!
    • Try playing active video games with your friends where you have to chance to really get up and move!

 

Healthy Mealtime Tips

  • Make sure to drink between 6 and 7 glasses of water every day to keep the body balanced, for extra flavor try adding a dash of lemon juice or slices of cucumber!

    Water consumption

    • A great way to keep hydrated is to eat fruits and veggies that are full of water such as tomatoes or cucumbers.
    • Drinking water is a great place to start to keep your body full of water.
    • How do you know how much water is right for you?  If you feel thirsty, it’s time for some water!”
  • Eating at least one cup of fruit everyday is a great way to add more healthy food to your meal. Remember to try to make at least half of your plate fruits and vegetables!

    Fruits

    • To satisfy your sweet tooth, pick up fruit to finish off your meal!
    • Start your day off with fruit! Try adding fruit to your breakfast by topping your cereal with bananas or strawberries. 
  • One cup of vegetables equals the size of a baseball. Think about eating 2 baseball size amounts of vegetables a day to bring variety to your plate!

    Veggies

    • When filling up your plate, choose veggies rich in color to ensure you many different nutrients!
    • A great way to make lunch fun is to brighten up your plate by using colorful veggies!
    • Eating vegetable soup is a great way to easily incorporate veggies into your meal.
  • Start your day off with fiber! Eating whole grain cereal or oatmeal in the morning is a wonderful way to keep you full and fueled up until lunchtime. You can get creative by adding fruit!

    Fiber

    • Add fiber into your meal with these fiber filled foods: fruits, veggies, whole grain, and beans.
    • When selecting foods in the grocery store look for items that have whole grain listed as their first ingredient.
  • Don’t forget the dairy! Eat or drink at least 2 cups of low-fat or fat-free dairy products a day to help build strong bones!

    Dairy

    • Include dairy on your tray by selecting low-fat or skim milk, pudding, cheese, or yogurt as part of your balance lunch.
    • Change up your milk by adding flavor! Low-fat flavored milk is a good source of calcium, phosphorus, potassium, and protein when included in moderation as a part of a balance diet.
    • Find calcium in these healthy foods: calcium-fortified juices, cereals, breads, rice milk or almond milk.

 

Eat This? Walk That!

Continue reading to find average workout times to compensate for consuming common foods and drinks.

Eat This? Walk That!

Recipes

Add the following recipes to your diet as healthy choices for you and your family.

  • Make sure to drink between 6 and 7 glasses of water every day to keep the body balanced, for extra flavor try adding a dash of lemon juice or slices of cucumber!

    Water consumption

    • A great way to keep hydrated is to eat fruits and veggies that are full of water such as tomatoes or cucumbers.
    • Drinking water is a great place to start to keep your body full of water.
    • How do you know how much water is right for you?  If you feel thirsty, it’s time for some water!”
  • Eating at least one cup of fruit everyday is a great way to add more healthy food to your meal. Remember to try to make at least half of your plate fruits and vegetables!

    Fruits

    • To satisfy your sweet tooth, pick up fruit to finish off your meal!
    • Start your day off with fruit! Try adding fruit to your breakfast by topping your cereal with bananas or strawberries. 
  • One cup of vegetables equals the size of a baseball. Think about eating 2 baseball size amounts of vegetables a day to bring variety to your plate!

    Veggies

    • When filling up your plate, choose veggies rich in color to ensure you many different nutrients!
    • A great way to make lunch fun is to brighten up your plate by using colorful veggies!
    • Eating vegetable soup is a great way to easily incorporate veggies into your meal.
  • Start your day off with fiber! Eating whole grain cereal or oatmeal in the morning is a wonderful way to keep you full and fueled up until lunchtime. You can get creative by adding fruit!

    Fiber

    • Add fiber into your meal with these fiber filled foods: fruits, veggies, whole grain, and beans.
    • When selecting foods in the grocery store look for items that have whole grain listed as their first ingredient.
  • Don’t forget the dairy! Eat or drink at least 2 cups of low-fat or fat-free dairy products a day to help build strong bones!

    Dairy

    • Include dairy on your tray by selecting low-fat or skim milk, pudding, cheese, or yogurt as part of your balance lunch.
    • Change up your milk by adding flavor! Low-fat flavored milk is a good source of calcium, phosphorus, potassium, and protein when included in moderation as a part of a balance diet.
    • Find calcium in these healthy foods: calcium-fortified juices, cereals, breads, rice milk or almond milk.
  • When looking for a snack, eat food from two or more groups such as vegetable sticks with low-fat ranch dip or banana slices with peanut butter!

    Healthy snack choices

    • In order to avoid exercising on an empty stomach try a healthy snack including whole grain bread or fruit, remember your body needs fuel.
    • Get smart when it comes to sweets like cake and cookies.  They may be tasty but they lack nutritional value. 
  • Always drink plenty of fluids before, during and after exercise and play!

    Healthy drink choices (non-sweetened beverages)

    • Add a fun flavor to your water by adding lemons, lime or another fruit to make it taste even better.
    • Be sure to avoid loading up on sports drinks or sugary drinks before exercise.
    • If you want a change, try drinking a small serving of 100% juice instead of water.
  • Take the time to enjoy your meals, avoid eating too fast and pay attention to your stomach!

    Eat Slowly

    • How do you know when you’re full? A general rule is that you should stop eating when you feel satisfied, but not stuffed.
    • Before going back for seconds, give you brain enough time to check if you’re really still hungry.
  • Fuel up for a day at school with a balanced breakfast filled with foods rich in fiber and protein like making a “Banana In A Blanket” by wrapping a banana in a whole grain tortilla spread with peanut butter.

    Breakfast

    • Breakfast is the most important meal of the day! Be sure not to skip it so you can start your day off in a healthy way.
    • Some healthy breakfast options are low-fat or skim milk, whole grains and a balanced meal with multiple food groups!
  • Sleep is very important for your overall health, so remember that your body needs to rest! Children ages 5 to 12 years old should be getting 10 to 11 hours of sleep each night.

    Healthy sleep habits

    • In order to get a good night’s sleep try going to bed at the same time each night and waking up at the same time each morning. Ask for an adult’s help to form a sleep schedule and bedtime routine!
    • Do not bring TVs, computers, and other electronics into your bedroom as their use can lead to fewer sleeping hours each night.
    • Avoid caffeine and large meals before bedtime. 
  • Getting physical activity for at least 60 minutes a day is a fun way to be healthy and play with friends!

    Physical activity

    • Physical activity can help you feel more ready to learn in school. Playing at recess can help you focus better in the classroom!
    • Try out new games, bike, roller skate, jump rope, or play tag during recess or at the park!
  • Stretching for a few minutes before and after play is key to helping you get strong and get moving!

    Stretching

    • Improving your flexibility by stretching can help prevent injuries.
    • Try out new stretches for your entire body such as forward leg swings, full back stretches, arm swings and lunges!
    • Remember - stretching helps get your muscles ready for physical activity.
  • A great way to stay active is to count the number of steps you take daily by using a pedometer. Make it a healthy competition between your friends and family to see who can reach the goal of 10,000 steps each day!

    10,000 steps per day

    • Find fun ways to get in your steps such as walking a dog, walking to a friend’s house or even the park.
    • You can make walking exciting by getting your family or friends together to go on a nature walk!
  • Use commercial breaks or pause video games to get up and moving with exercises such as pushups, sit-ups, jogging in place or jumping jacks!

    Limit technology time

    • Make sure to limit TV, computer, and video game time to 2 hours a day to keep your minds and bodies active!
    • Try playing active video games with your friends where you have to chance to really get up and move!