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Diet and Nutrition
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5 a Day advice on colorful fruits and vegetables |
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Color is proof that your meals and snacks provide great health benefits.
EAT BLUE/PURPLE: Purple grapes, raisins, plums, blueberries, purple cabbage, dried plums to reduce cancer risk, keep the heart healthy, control high blood pressure.
EAT RED: Tomatoes, spaghetti tomatoe sauce, watermelon, guava to reduce cancer risk. Cherries, strawberries, beets, red apples, red onions to reduce cancer risk, keep the heart healthy, control high blood pressure.
EAT DARK ORANGE: Mangos, sweet potatoes, cantaloupe, carrots, apricots, butternut squash to reduce cancer risk, have a healthy heart, maintain good vision, keep your immune system strong.
EAT YELLOW/ORANGE: Oranges, grapefruit, papaya, nectarines, pears to reduce cancer risk, keep the heart strong, strengthen bones and teeth, keep the skin healthy, maintain eyesight.
EAT YELLOW/GREEN: Spinach, collard greens, kiwi fruit, romaine lettuce, green peas to help maintain eyesight.
EAT GREEN: Broccoli, green cabbage, Swiss Chard, bok chop to reduce cancer risk.
EAT WHITE: Onions, garlic, leeks, scallions, chives to reduce cancer risk, keep the heart healthy, may lower cholesterol and control high blood pressure.
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5 a Day guide to seasonal fruits and vegetables |
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SPRING is THE SEASON for:
ORANGE/YELLOW Color: apricots, bananas, carrots, grapefruit, lemons, mango, oranges, papaya, yellow raisins.
White color: chives, garlic, leeks, scallions, onions
BLUE/PURPLE/darker color: eggplant with skin, dried plums (prunes), dark raisins, purple cabbage
RED color: beets, pink grapefruit, red onion, strawberries, tomato
GREEN color: avocado, bok choy, broccoli, cabbage, cauliflower, collard greens, green peas, kale, romaine lettuce, spinach, swiss chard
SUMMER is THE SEASON for:
ORANGE/YELLOW color: apricot, butternut squash, banana, cantaloupe, carrot, corn, grapefruit, lemon, mango, nectarine, papaya, pear, peach, yellow raisins
White color: chives, garlic, leeks, scallions, onion
BLUE/PURPLE/darker color: blackberries, blueberries, dried plums (prunes), eggplant with skin, plums, purple grapes, purple cabbage, dark raisins
RED color: beets, cherries, raspberries, red onion, strawberries, tomato, watermelon
GREENcolor: avocado, bok choy, broccoli, cabbage, cauliflower, green peas, kale, honeydew melon, romaine lettuce, spinach, swiss chard
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Building a Better Breakfast |
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"Eat your breakfast. It's the most important meal of the day!"
Why are parents always saying that?
Well, imagine you're a car. After a long night of sleeping, your fuel tank is empty. Breakfast is the fuel that gets you going so you can hit the road.
What should you eat?
Any breakfast is better than no breakfast, but try not to have doughnuts or pastries all the time. They're high in calories, sugar and fat. They also don't contain the nutrients a kid really needs. And if you have a doughnut for breakfast, you won't feel full for long.
Just like with other meals, try to eat a variety of foods, including:
• Grains (breads and cereals)
• Protein (meats, beans and nuts)
• Fruits and vegetables
• Milk, cheese and yogurt
Here are some breakfast ideas. First, the traditional ones:
• Eggs
• French toast, waffles or pancakes (try wheat or whole-grain varieties)
• Cold cereal and milk
• Hot cereal, such as oatmeal or Cream of Wheat (try some dried fruit or... MORE>>
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California Nutrition and Physical Activity Expectations by Grade - 2008 |
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CA Health Content Standards
for Nutrition and Physical Activity, Grades k-12
Adopted March 12, 2008 (Publish date TBA)
Nutrition and Physical Activity
Kindergarten
[these standards hold for grade 1 as well]
As a result of health instruction in kindergarten, all students will demonstrate the ability to:
Standard 1:Essential Concepts
K.1.N.1 -Name a variety of healthy foods and explain why they are necessary for good health.
K.1.N.2 -Identify a variety of healthy snacks.
K.1.N.3 -Describe the benefits of being physically active.
K.1.N.4 -Recognize the importance of a healthy breakfast.
Standard 2:Analyzing Influences
K.2.N.5 -Recognize that not all products advertised or sold are good for them.
Standard 3:Accessing Valid Information
No standard statement for this grade and content area.
Standard 4: Interpersonal Communication
K.4.N.6 - Explain how to ask family members for healthy food options.
Standard 5: Decision Making
K.5.N.7- Describe ways to participate regularly in active play and enjoyable physical activity.
Standard 6: Goal Setting
No standard statement for this grade and content area
Standard 7: Practicing Health-Enhancing Behaviors
K.7.N.8 -Select nutritious snacks.
K.7.N.9 -Plan a nutritious breakfast.
K.7.N.10 -Choose healthy foods in a variety of settings
Standard 8: Health Promotion
No standard statement for this grade and content area. MORE>>
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Eat a healthy breakfast EVERY morning |
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It is important to each a healthy breakfast every morning. Breakfast is the most important meal of the day. You should eat at least one helping of fresh fruit for breakfast like a banana or apple or peach. Candy and soda and chips are NOT a good breakfast.
Breakfast gives you energy for the morning and to do well in school. DO NOT SKIP BREAKFAST and MAKE IT A HEALTHY MEAL.
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Food logs kept by children |
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Another good way of learning about how healthy their diets are is for students to keep a FOOD LOG on a piece of paper or in a notebook. Do this for one week. Write down everything they eat during the day and the time of day they eat it. Make sure everything is included, butter, jam, soda, water.
Then go over the lists in clase to learn what is healthy or unhealthy about each students list.
The parents should certainly be included in this exercise if it is possible.
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Food pyramid Blast Off game |
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You can learn about the new Food Pyramid and how you should eat properly at www.mypyramid.gov At this site if you click on the left side under Kids, then find the My Pyramid Blast Off game you can put in what you eat and drink and see if the Rocket has enough energy to fly or you crash!!
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Healthy eating and drinking is YOUR CHOICE |
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Eating and drinking the right things make you feel better. What you put into your body is very very important and it is YOUR CHOICE. You can talk to your parents about what is healthy and you can go shopping with them to look at labels on the food they buy. Look for items with low fat and low calories.
If you want to JUST RUN you can be a better runner and have more energy by making the correct choices in what you eat and drink.
Choose water over soda.
Choose fruits and vegetables over candy and cookies.
Eat a healthy breakfast every day.
When you choose a snack make your choice a good one. Have an apple instead of a candy bar.
The food you eat is YOUR CHOICE and your health depends on making good choices.
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Healthy meals with short preparation time |
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Guilt-free convenience foods for kids
No time to cook? Here are some healthy foods and snacks you can buy
By Joy Bauer, TODAY nutritionist
In the perfect world we'd all have time to cook every meal from scratch... and our kids would love everything we prepare.
Reality check! We lead chaotic lives and often don't have time to cook. And of course, a lot of our kids also tend to be picky eaters.
The following items are guilt-free convenient foods because they're easy and healthy. Best part of all, they've been tested by thousands of families and kids of all ages (personally at my nutrition center) and have been widely accepted.
BREAKFAST OPTIONS
Amy’s Breakfast Burrito
• Made from organic beans, tofu, whole wheat flour, brown rice, and veggies. No high fructose corn syrup or other nonsense.
• Portion controlled at 250 calories per burrito – plus 5 grams of fiber, 9 grams protein
• Wrap in a paper towel and pop in microwave for 3 minutes – done!
Kashi Go Lean... MORE>>
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Latin American Diet Food Pyramid |
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CONTACT US:
The Latino Nutrition Coalition
Oldways Preservation Trust
266 Beacon Street
Boston, MA 02116
Tel: 617-421-5500
Fax: 617-421-5511
The Latin American Diet Pyramid created by Oldways illustrates how traditional foods from a variety of Latino cultures can contribute to a healthy, balanced eating pattern.
Latin American Diet Food
Meat, Sweets, Eggs: Beef, Lamb, Eggs, Chocolate, Puddings, Cookies, Creams
Plant Oils, Milk Products: Plant Oils (Soy, Corn, Olive), Milk, Cheese
Fish, Shellfish: Shrimp, Salmon, Snapper, Mussels
Poultry: Fowl, Turkey, Chicken, Pork
Beans, Grains, Tubers, Nuts: Maize, Potato, Rice, Bread, Taro, Tortilla, Arepas, Beans, Seeds, Quinoa, Malanga, Peanuts, Amaranth, Arracacha, Hichintal, Legumes, Cassava, Pecans, Sweet Potato, Pumpkin, Plantain, Yuca
Fruits: Lime, Banana, Avocado, Cacao, Breadfruit, Plums, Apple, Berries, Papaya, Mango, Cherimoya, Guanabana, Pineapple, Melon, Tamarind, Quince, Grapes, Guava, Orange,... MORE>> |
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Learn how to read food labels |
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It is very important to learn to read what is on the food labels so that you can make the correct choices of foods to eat.
Look for NUMBER OF SERVINGS in what you are eating. If there are more than one servings on the label you have to multiply the fat and calories on the label by this number to get the true value of what you are eating.
Find foods LOW IN FAT GRAMS and LOW IN CALORIES and LOW IN SALT and LOW IN SUGAR. Fiber and protein and vitamins are good in food.
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Salinas Adult School healthy kids snack advice |
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The Salinas Adult School recommends good snacks for school children:
1. Small pieces of Fruit and Vegetables.
2. Low fat dips such as bean dip or Salsa.
3. Small pieces of cooked meats and cheese.
4. Unbuttered Popcorn with raisins added.
5. Bran and Fruit Muffins.
6. Quesadillas made with low-fat cheese.
7. Whole Grain bread and bagels with cheese or peanut butter.
8. Hard Cooked Eggs.
9. Dried Fruit - raisins, apricots, pears, prunes, dates, apples.
10. Celery with low-fat cream cheese or peanut butter and raisins.
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Smoking - JUST DON'T SMOKE |
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Don't smoke and don't be around people that do. If your parents or friends smoke tell them not to. Here are some smoking facts you should think about:
Smoking does horrible things to your body and likely will kill you.
Every 8 seconds, somewhere in the world, a person dies from tobacco related causes.
Tobacco products are the only legal consumer product that is harmful when used exactly as the manufacturer intended.
Each year 3.5 million smokers in the world die from tobacco related causes.
More people die from tobacco related illness in the United States each year than from car crashes, alcohol, homicides, fire, illegal drugs, and Aids combined.
Smokeless tobacco and chewing tabacco are just as dangerous as smoking tobacco.
Second hand smoke in the air causes cancer and premature death in 3,000 non-smokers each year. Stay away from smokers.
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The BEST SNACKS for RUNNERS |
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When you have snacks the most healthy are these:
1. Bananas
2. Carrots
3. Cereal with skim or no fat milk
4. Chocolate milk
5. Cottage cheese
6. Dried apricots
7. Dried plums
8. Soy-nut trail mix
9. Energy bars
10. English muffin
11. Fig bars
12. Fruit popsicles
13. Fruit yogurt
14. Granola bars
15. Green soybeans
16. Oatmeal
17. Rice cakes and peanut butter
18. Smoothies
19. String cheese
20. Tortilla with refried beans
21. Tuna
22. Gummy bears
23. Pop tarts
24. Microwave popcorn
25. Pretzels
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The healthiest 10 breakfast cereals |
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According to an expert nutritionist these are the 10 Healthiest Breakfast Cereals you can eat.
1. Kashi GoLean: Kellogg's now owns Kashi, and it worries me that they’re now offering “crunchy” versions of my favorite cereal. “Crunchy” is code for “added sugar and fat,” but the original version of GoLean has only five grams of sugar per serving and is a mix of “crunchy fiber twigs, crispy soy protein grahams, and honey-toasted Seven Whole Grains & Sesame puffs.” Love those twigs and sticks!
2. All-Bran Bran Buds: Another Kellogg’s original, Bran Buds contain psyllium, a natural fiber, and are low in sugar, fat and calories. It is the only “bran” cereal besides Fiber One that really stands up in milk. I like these little nuggets, and I mix them with a flaky cereal like Product 19 or Total for added crunch.
3. Product 19: Kellogg’s flaky fat-free corn cereal, this is low in sugar (four grams) and provides 100% of the Daily Value (for a 2000 calorie diet) for all B vitamins,... MORE>> |
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The healthy eating plate art exercise |
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Sally Burns, one of the teachers at International School in Seaside, uses a great PLATE ART exercise and children learn a great deal about their own eating habits this way.
Each student gets a large heavy duty paper plate.
On the back draw pr paint either the food pyramid or what they know is a healthy way to eat. This can be lists or the pyramid or pictures of healthy food groups.
On the "eating" side of the plate - the student draws or paints or uses their imagination to create with art their favorite meal or the usual meal they eat at home for dinner.
Then compare the front and the back to see how healthy the meal is.
The plates can be put on the wall so everyone can see the art, the imagination, and learn about healthy food.
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The MOST IMPORTANT health habits |
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The most important habits you can have to live a long and healthy life are:
1. Don't smoke or be around people who do.
2. Don't use drugs or be around people who do.
3. Exercise and move your body every day.
4. Make sure you use your seat belts.
5. Brush and floss your teeth every day.
6. Drink water - your body is 70% water.
7. Eat a good breakfast every day.
8. Eat a lot of fruits and vegetables.
9. Have good friends and a lot of fun and laughter.
10. Sleep 7 to 8 hours every night.
11. Limit fat, salt, caffeine, and sugar in your food.
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Vending machine advice |
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When your only choice is to eat from a Vending Machine follow this advice:
Cheez-Its are OK - 100% real cheese and less fat than chips because they are baked and not fried.
Granola Bars are OK - they have fiber, some soy protein, and are made with grain rolled oats.
Pop-Tarts are OK - they have less fat than brownies and more fiber and protein, as well as other vitamins.
Orange-Bagged Cereal Mix is OK - Fiber and protein and some fat.
Pretzels are OK sometimes - They are not high in sugar or fat but its really just like eating two pieces of white bread.
Sugar Free Chocolate wafer is OK - if you want chocolate go for these.
Reese's Peanut Butter Cup - only go for these if you really must have chocolate. Pick this over M&M's because it has some protein and some iron. You'll feel fuller longer.
Peanuts are OK - Quite a bit of fat but its from plants and not animals. They are filling and take longer to eat.
In a JUICE or MILK machine look for skim milk first.... MORE>>
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Vending machine snacks, calories and fat grams |
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Snack attack!
Vending machines wage war on diets
By STEPHANIE ALLMON
STAR-TELEGRAM STAFF WRITER
If you rely on vending machines to satisfy afternoon cravings, you might be waging war on your diet.
Fortunately, calorie-counters who find themselves in the trenches usually can find a few safe options. But not many.
Here's a color-coded battle plan for your best and worst vending-machine choices in terms of calories and fat grams.
Some tips:
Sorry, Mrs Baird and Little Debbie -- there's no such thing as a baked "good" from a machine.
Remember: Portion size counts. Four ounces is a big bag of Corn Nuts. Your machine may offer a smaller size. Of course, it may offer a bigger size, too. Check the label.
Sugar-free doesn't mean low-cal. (Check out the calories in the vanilla wafers, sweetened with NutraSweet.)
Low-fat and fat-free don't mean low-cal, either. (Skittles, with 2.5 grams fat, have more calories than a Nestle Crunch bar, with 11.)
"Baked chips" may not... MORE>>
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Excellent Guide to 50 Calorie Snacks |
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All of these items are great for kids (and adults) who want to have a snack but limit the calorie content. All have just 50 calories or less.
SURF and TURF: 1 thin slice of smoked salmon, 1/3 of a Slim Jim, 1 1/2 strips of Bacon, 2 thin slices of Turkey Breast.
VEGAN: 1/2 Nature Valley Oats and Honey Granola Bar, 1 Lightlife Smart Meatless Hot Dog, 1 4 oz. Jar of Vegetable Baby Food, 1/2 cup vegetarian barley soup, 2 pieces of Turtle Island Tofurky Jurky
SWEET: 1 fig bar, 1 tablespoon of honey, 5 Brach's Jelly Beans, 12 M&M's candy, 2 Hershey's Kisses, 1 Charms Blow Pop
CRUNCHY: 5 potato chips, 2 cups light microwave popcorn, 4 low fat Honey Maid Honey Grahms, 11 dry roasted peanuts.
FROZEN: 6 oz. Dannon Light and Fit Yogurt, 1/2 low fat ice cream sandwich, 1 Breyer's Pure Fruit Fruit and Cream bar, 1 Dove ice cream miniature
DRINKS: 1 cup V8 100% vegetable juice, 1 cup light apple juice
MEDITERRANEAN: 15 seedless grapes, 4 Queen size olives, 7 almonds, 2 medium tomatoes, 16 cherry tomatoes
VOLUME FOOD: 12 Baby Carrots, 1 1/4 cup of boiled spinach, 1/2 large grapefruit, 2 1/2 cups of sugar free Jello, 10 dill pickle spears, 1 cup chopped cantaloupe or watermelon
COMBO: 1/2 wedge honeydew melon with then slice of honey ham, 10 medium strawberries with 1 tablespoon of Cool Whip topping, 3 Nabisco Original Wheat thins topped by low fat cream cheese and a thin slice of pickle, 3 saltines topped with two thin slices of turkey pepperoni, 1/2 cup diced watermelon, with 1 tablespoon of low fat yogurt
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