Recipe
for good nutrition |
Fruits
and vegetables taste great, are convenient and give you energy. Eating five or more
servings of fruits and vegetables a day keeps you pepped up for your day. Encourage
your children to eat five servings of fruits and vegetables each day. Not sure
how to eat 'Five A Day?....try this plan:
100%
fruit or vegetable juice for breakfast
Sliced
bananas or strawberries on cereal
Salad
for lunch
Apple
for an afternoon snack
Microwaved
or steamed vegetables with dinner
|
Here
are quick tips for feeding your family on-the go! |
.
Keep snack-sized bags on
hand full of healthy snacks-fruits, cut veggies, trail mix, etc. Grab & Go is
fast and can be nutritious.
.
Prepare a menu each
weekend and use this as a shopping list. You might consider cooking ahead items,
such as casseroles, roasted meats and side dishes, then freeze or refrigerate for quick
dinner meals throughout the week.
.
Nutritionist remind us
that there are low fat, nutritious frozen meals that taste great and are quick and
convenient. Kids can use a microwave - why not let them join in the fun?
The
best nutrition advice for everyone is:
Eat a
variety of foods Balance
the food you eat with physical activity Eat
plenty of grains, vegetables and fruits Eat a
low-fat, low-cholesterol diet Limit
sugars and salt Be sure
to include calcium and iron (low-fat yogurt, green leafy vegetables and lean meats) Drink
at lest 8 glasses of water each day.
Teach your
family how to read nutrition labels.
|
Obesity
in Children
An
epidemic of childhood obesity is occurring. The rate has doubled in the last 10
years. Obese
children may become obese adults and carry all the extra risks associated with obesity for
heart attacks, strokes, high blood pressure, and diabetes. |
Age
Average Calorie Needs Each Day |
0-5
months
650 |
5-12
months
850 |
1-3
years
1300 |
4-6
years
1800 |
7-10
years
2000 | For
teens, both age, gender and activity level influence calorie requirements. |
Boys
Average Calorie Needs Each Day | |
11-14
years
2500 | |
15-18
years
3000 |
|
Girls
Average Calorie Needs Each Day | |
11-14
years
2200 | |
15-18
years
2200 |
Here
are quick tips for feeding your family on-the go!
Add
fresh fruit and vegetables to food you already eat--like berries and bananas to yogurt
and cerial; vegetables to pasta and pizza; and lettuce, tomato and onion to
sandwiches.
Keep
fruits and vegetables visible and easily accessible--for instance, store cut and
cleaned produce at eye-level in the refrigerator.
Fruits
and vegetables are nature's "Original Fast Food." A box of raisins,
some grapes, and carrot sticks, or some red and green pepper sticks make quick,
healthy snacks.
Examples
of a "serving" are a medium-size piece of fruit, 3/4 cup (6 oz) of
100% fruit or vegetable juice, 1/2 cup fresh, frozen or canned fruit (in 100
percent juice) or vegetables, 1 cup of raw leafy vegetables, 1/2 cup cooked dry peas
or beans, or 1/4 cup dried fruit.
Nutritionists
remind us that there are low fat, nutritious frozen meals that taste great and are
quick and convenient. Kids an use a microwave....why not let them join in the
fun?!
|
|
|