Nutrition News from the Wellness Committee
Imagine a rocket ready to blast into space. What would happen if you poured cheap, dirty fuel into its tank? The rocket would probably sputter and cough, and the cheap fuel might clog the motor inside. Just like that rocket, you need premium fuel to run smoothly and to live longer.
The USDA food groups, as illustrated in the ChooseMyPlate.gov picture, are a good place to find nutrient dense foods. These are foods packed with vitamins, minerals, carbohydrates, protein and fatty acids. Nutrient dense foods have the essential ingredients that your body needs for energy and health. Even with healthy foods, it is easy to eat too much, so know your recommended number of servings, as well as portion size. The size of one serving may surprise you. You don’t need as much as you think. The number of servings your body needs depends upon a number of factors, including your age, gender, and activity level.
Fruits and veggies are your friends, so be sure to vary your choices–you get more vitamins and nutrients that way. A general rule is to make half of your plate fruits and vegetables. Kids who get less than 30 minutes of daily physical activity should have about 1.5 cups of fruit and 2-2.5 cups of vegetables daily.
Whole grains are great too! Whole grain wheat bread is better for your body than white bread (where the healthiest parts of the grain have been removed). At least half of all of your servings of grain should come from whole grain foods.
Remember to get your calcium every day! From the dairy group, you should have 3 cups per day of non or low-fat milk, yogurt, cheese, soy, or other calcium-rich products. If you do not eat dairy products, you can get your calcium from other sources, such as dark leafy veggies, nuts, or calcium-fortified foods.
Vary your sources of protein. Eat lean meat and poultry. Try more seafood, beans, nuts, and seeds. Use oils instead of solid fats. Olive oil makes uncooked foods taste delicious and avocado oil is great to cook with as it has a higher smoke point.
Happy healthy eating!
~ NWS Wellness Committee
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