5 a Day for Health

Five servings of fruits and vegetables every day is important to maintaining good health. Most fruits and vegetables contain little or no fat, many are high in fiber, and all taste good. Eating more fruits and vegetables could be one of the most important lifestyle changes you'll ever make. It has been proven to help reduce the risk of cancer, and can help decrease the risk of heart disease. Eating 5-A-Day is an easy, economical, and delicious way to maintain a low-fat, high-fiber diet and make your life-style a healthy one.

1. Have fruit/juice at breakfast daily.
2. Have a fruit/vegetable snack daily.
3. Stock up on dried, frozen, canned fruits/vegetables.
4. Make fruits & vegetables visible.
5. Microwave vegetables for dinner.

Five servings of fruits and vegetables a day can help keep the doctor away. The benefits to eating 5 a day are endless. The nutrients, antioxidants and phytochemicals found in fruits and vegetables keep your body healthy as they fight to protect your health. Your body needs the proper nutrients to grow, stay strong, keep trim and have glowing skin, hair and vision. Eating 5 a day is easy.

Just.... One: Grab a banana for breakfast
Two: Eat a bunch of carrots for lunch
Three: Snack on an apple
Four: Have some broccoli for dinner
Five: Strawberries for dessert that's 5 A Day!

So that's all you have to do to eat right Spread it out from the morning to the night Fresh or frozen, dried or canned Just choose different fruits and vegetables and you'll have your 5 A Day as planned!

5 REASONS FOR 5 A DAY

1. Lower in calories and fat and higher in fiber which helps you keep trim.
2. Phytochemicals and antioxidants may help prevent cancers and heart diseases.
3. Potassium and magnesium may lower blood pressure.
4. Their Vitamin A, C and carotenoids protect against eye disease.
5. Their color is appealing to the eye and sweetness provides pleasure to the taste buds.

The Benefits of Chocolate???

Chocolate is definitely one exception to the rule that "if it tastes good, it must be bad for you." If you're tired of being told that chocolate is a no-no because it's a high-fat food, rich in the saturated fats which lead to clogged arteries and high cholesterol, you're going to love this...
Interestingly, the saturated fat in chocolate is mostly in the form of stearic acid–a type of saturated fat that not only doesn't increase the LDL (bad) cholesterol in the blood, like most saturated fats, but may even lower it. What's more, chocolate also contains potent antioxidant flavonoids, which help prevent aging. A 1.5 oz. bar of milk chocolate contains around the same amount of polyphenol antioxidants as a glass of red wine. Other chemicals in chocolate help to reduce the body's response to pain signals, producing an overall sense of well-being. The major draw-back of chocolate? The calories. If you add the 200 calories in a small bar of milk chocolate to your diet, you will need to remove those calories from somewhere else. So cut down on some of the fat in your foods to allow for chocolate in your day's total intake of calories.

Facts About Cholesterol

Knowing your blood cholesterol level may help you lower your risk for heart disease. If your blood cholesterol is high, the cholesterol collects on the walls of your arteries and other blood vessels. As time passes, these deposits harden, blocking the flow of blood to the heart.

The National Cholesterol Education Program set the desirable total blood cholesterol level at less than 200 mg/dl for adults and less than 170 mg/dl for children and adolescents. If heart disease runs in your family, it's a good idea for the whole family to work toward a "heart- healthy" lifestyle which includes healthful eating, regular exercise activity and stress management.

The cholesterol in the blood comes from two sources:

From your own body where it is made mainly by the liver,
From the foods you eat– foods from animal sources, such as whole milk dairy products, meats, eggs, poultry and fish/seafood.

To lower your cholesterol and/or eat a heart-healthy way, choose a variety of foods from the Food Guide Pyramid using the following guidelines:

Eat more whole-grains and complex carbohydrates, fruits and vegetables.
Lower your intake of animal food sources by using lean meats; skinless poultry; more fish dishes; reduced-fat, low-fat or non-fat dairy products.
Use less fats, salt and sweets. Use oils, dressings and spreads made from olive, canola, or soybean oils.
Prepare your foods by baking, broiling and microwaving instead of frying. When you eat out– be sensible about portions and choices. Add exercise to your daily routine. Just 30 minutes of brisk walking can do wonders for your cholesterol levels, weight and feeling of well-being.

Is your child's pyramid balanced?

Are they getting enough foods from each food group every day?
Many children eat an unbalanced diet when compared to the recommended servings from the Food Guide Pyramid. Instead of looking like a well-built pyramid, actual consumption (what children eat) reflects a "tumbling" pyramid. Eating the recommended number of servings from each food group every day will keep your child's pyramid in balance and give them the right amount of vitamins, minerals and energy needed for growth, school, and play. Use the Food Guide Pyramid to encourage your children to eat a better breakfast and/or lunch at school every day. "3 is good, 4 is better, 5 is best" is the saying used in schools to encourage your children to accept the 5 food choices offered to them, in order to help them consume all 5 food groups every day.
Each of these food groups provides some, but not all, of the nutrients they need.

There are 6 essential nutrients:

Carbohydrates
Protein
Fat
Vitamins
Minerals
Water

No one food group is more important than another - for good health they need them all.

Grain Food Sources:
Breads, Cereals, Rice, Pasta, Muffins, Pancakes, French Toast, Waffles
Foods in the bread, cereal, rice, and pasta group are excellent sources of complex carbohydrates, important energy sources for the body, and contain vitamins, minerals and fiber. They also tend to be low in calories, fat, and cholesterol.
Your children should eat 6 to 11 servings from this group each day (younger children at the lower number of servings and older teens and athletes at the higher number of servings).

Fruit and Vegetable Food Sources:
Mangoes, Starfruit, Strawberries, Kumquats, Pomegranates, Melons, Figs, Broccoli, Spinach, Okra, Eggplant, Pumpkin, Squash, Artichokes, Peppers
Fruits and vegetables are high in fiber, vitamins, minerals and contain other components that may be responsible for having a protective effect against some cancers and heart disease. Most fruits and vegetables are also low in calories and fat. Your children should eat 2 to 4 servings of fruit and 3 to 5 servings of vegetables every day, or 5-A-Day (eat 5 servings of fruits and vegetables every day) for better health.

Dairy Food Sources:
Lowfat Milk, Lowfat Cheese, Yogurt, Lowfat Icecream
Foods in this group contain calcium, protein, and carbohydrates. Calcium is a very important mineral used for bone and teeth growth, and used by the heart, nerves, and muscles to function properly. Bones attain their maximum strength– called "peak bone mass" during their teen-age years and continues to build up to when people reach their early 30s. This is why eating calcium-rich foods from childhood through the early 30s is so important–it ensures that peak bone mass is reached. Eating calcium-rich foods after this age maintains your bone mass reserves, which decreases the risk for osteoporosis. Your children should eat a minimum of 2 to 3 servings from this group a day...No bones without it!"3 to 4 servings is the recommended amount.

Meat/Meat Alternate Food Sources:
Lean Meats, Poultry, Fish/Shellfish, Eggs, Eggs, Nuts, Beans, Soy Products
Foods in this group are important sources of protein, iron, vitamins, and minerals. These foods help build and repair your childrens muscles, and help them grow strong. Your children should eat 2 to 3 servings from this group a day.

Fats, Oils and Sweet Food Sources:
Soft Drinks, Chips, Candy/Chocolate, Doughnuts, French Fries, Butter, Mayonnaise
The foods in the tip of the pyramid are fats, oils, and, sweets, and beverages such as sodas and fruit drinks. These foods contain lots of sugar and fat calories, but not a lot of vitamins or minerals, and are usually referred to as "empty" calories. Try to eat foods from the tip of the pyramid sparingly, or a lot less frequently.

So, take charge and encourage your children to make smart food choices by eating from all 5 food groups every day. Remember, 3 is good, 4 is better, but 5 IS BEST!," and school meals provides all!

Food and Fitness

Last year's theme for National Nutrition Month was Food and Fitness: Health for a Lifetime. It was celebrated to demonstrate to individuals the importance of good nutrition. We should celebrate this every month as it is important to combine healthy eating with an exercise regimen.

The Food Guide Pyramid is divided into five groups, which consist of grains, fruits, vegetables, dairy products and meat products. The first three food groups provide the body with the "fuel" it needs for physical activity. This "fuel" is in the form of carbohydrate, which is the body's preferred source of energy. Examples of carbohydrates are bread, rice, cereal, pasta, beans, peas, vegetables and fruits.

In order to perform physical activity, a complete healthy balanced meal is essential. Staying active provides many health benefits which as weight management, increased strength and coordination and stress reduction. It also helps build self-confidence and reduce the risk of heart disease, high blood pressure, diabetes and osteoporosis. A person who exercises regularly tend to have increased muscle mass, which uses more calories than fat tissue while taking up less space.

No longer can the excuse of "no time to exercise" be used.

You can start with 15- 20 minutes of walking, bike riding, swimming or weight bearing exercise.
Exercising can be a family affair as you can all go on long walks, bike riding, dancing, playing sports or any other form you can think of.
Don't look at exercise as something that takes up your time but as something that is worth your time. When combined with a healthy diet, the results and benefits are endless.

Exercise Away Holiday Stress

The holiday season can really be stressful and turn a schedule upside-down. Shopping, baking, working, care giving, partying-- how will you ever find time to exercise? Working out, whether it is walking or taking an aerobics class, can be a great stress reliever.
Don't feel guilty about taking time to exercise-- work it into your routine. Wear your walking shoes when you go to the mall and pick up the pace as you go store to store.
When you are grocery shopping, park further away, or better yet, carry foods packed in smaller bags home--- you'll get aerobic and weight-bearing exercise.
Instead of sitting when you wrap gifts, stand up and do knee bends between packages.
With all the holiday parties, you can even get some exercise.
Really work the room---walk to talk with the guest furthest from you then find the next furthest--- keep moving.
And, of course, you can walk the dog, bike to the store, or make dancing or games a part of the family holiday activities.

Morning Brain Fuel

The first meal of the day breaks the fast from the night before... therefore Break-fast! Hungry children do not learn... that's a fact! Not eating breakfast is like starting a car without gas.

Breakfast feeds the brain and the body...

Breakfast---Gives you energy in the morning. Jumpstart your body and brain!
Helps you concentrate better. Helps to improve your grades and test scores.
Improves your muscle coordination and gives you nutrients to grow. Why Breakfast at School?
Gets you to school on time..no tardy tank!
Teaches you good eating habits by providing balanced nutritious meals.
Gives your parents time in the mornings. You can eat with your friends! (very cool)

Pytochemicals: Fight For Your Health

Phyto is the Greek word for plants, pronounced ..."fight"-o. Phytonutrients are naturally occurring compounds found in plants. Recently, phytonutrients has received a lot of attention as it has been linked to diet and diseases. This arising class of nutrients is the driving force in the nutrition arena and the cutting edge in cancer and cardiovascular research. Phytonutrients are hailed as powerful food factors found in fruits, vegetables, grains, legumes, nuts and teas.

Lower cholesterol
Lower blood pressure
Enhance immune response
Detoxify Blood
Alter estrogen metabolism
Relieves Allergies
Cause cancer cells to die
Serve as antioxidants
Repair DNA damage caused by smoking and other toxic elements

Phytonutrients: Food Sources and Promoted Claims

Carotenoid
    Red, orange and yellow fruits and vegetables
    Protect against cancers, heart disease and age- related
    macular degeneration
Polyphenol
Green teas, grapes, red wine, onions
Lower risk of heart disease
Isoflavone
Soybeans (tofu, soy milk)
Lower risk of atherosclerosis and an antioxidant effect
Phytoestrogen
Soybeans
Reduce risk of heart disease, cancer and osteoporosis
Indole
Broccoli, kale cabbage, cauliflower
Decrease risk of certain cancers
Saponin
Beans, yucca legumes, ginseng
Decrease cholesterol and risk of cancer
Terpene
Cherries, citrus fruit peel
Decrease risk of cancer
Phenolic Acid
Tomatoes, citrus fruits, nuts, carrots and whole grains
Decrease risk of cancer

ARE YOU HAVING A SNACK ATTACK?

Eating between a main meal such as breakfast and lunch is usually referred to as a “snack”. Snacks can shorten the amount of time your body goes without fuel, and keep you from overeating. A meal keeps you “fueled” for about four hours, snacks usually fit in just about the time that meal “expires”.

“What” you snack on can make the difference in your “attack”.

Choosing a wide variety of foods using the Food Guide Pyramid as your snack guide will help you to make healthy and sensible selections. Here are some suggestions:

Go for the Grain! These are your high-energy foods. Some examples are pretzels, graham crackers, whole-grain cereals, and popped corn. These can be part of the six to eleven servings that is recommended to be eaten daily.

Five a day! Fruit and Vegetables are great high energy, high fiber, and low calorie foods. The pyramid recommends that two to four servings of fruit and three to five servings of vegetables be eaten daily.

Cool calcium sources! How about a cold glass of lowfat or fatfree milk? You can even have it flavored or in a shake, if you like! Or, lowfat yogurt or cheese with your grains or fruit or vegetables.

Be creative and adventurous! Nutrition experts agree that all foods “can fit”. There is no “good” or “bad” food, but foods can have bad “effects” if you overeat, and eat the same foods all of the time. Use the Food Guide Pyramid to help you plan your snacks and give you plenty of variety. Remember, moderation is the key..for choices and portions.

Recipes for success!

Whole-grain cereal, low fat milk and fruit provide you with nutrients like iron, vitamin A, B1, B2, C, calcium.
Baby carrots, cauliflorettes and broccoliflorettes with lowfat Ranch dressing for those who like to “crunch”, give you nutrients like Vitamins A, C, fiber and loads of ‘Phytonutrients’
Waffles with low fat cream cheese and fruit or waffles with low fat yogurt and fruit.
Half bagel topped with marinara sauce and shredded low fat mozarella cheese. You can even add spinach leaves and/or broccoliflorettes to it for a “bagel pizza”, or use a flour tortilla and do the same thing. You can roll it as a wrap or leave it flat as a “pizza”
Graham crackers spread with peanut butter, and topped with banana slices. Have a cold glass of lowfat milk to complete this snack.
Snacks not only help to refuel when energy levels are running low but may even help you to concentrate better.
Tip: If you are trying to lose weight, make sure your snack calories are part of your day’s total calories. By shifting some of your choices from “main meals” to snacks, you will be able to fuel your body without increasing your calories.

YOU ARE WHAT YOU EAT, but you are also WHAT YOU DO WITH WHAT YOU EAT

Regular physical activity is important to maintaining health. It burns calories, helps with weight control, and is important in preventing some chronic diseases. Are your children active, busy kids full of energy? Or, do they just sit in front of the television or computer and have great hand-eye coordination. Every day, we have to sit still some period of the time (like in school) and our bodies need daily rest (like sleep). However, our bodies need to MOVE. Moving our bodies works our muscles, strengthens our heart and keeps us healthy. It can also be a whole lot of FUN!

How much activity should children get? Experts recommend that children engage in a minimum of 30 to 45 minutes of physical activity each day. For strength, flexibility, and heart and lung fitness, participating in games and other childhood activities may be important.

What can YOU do to encourage your children to Get Up and Go?

Be a good role model. If you exercise, your kids will too!

Make fitness a part of everyday lifewalk the dog, wash the car, mow the grass, vacuum the rug, etc. If you or the kids can walk or bike there, don't drive; or, else, park some distance from the entrance.

Plan family fitness outings. At least once a week, participate together in some fun activity. You're more likely to do it if it's the same time each week.

Make exercise a social event. Hold birthday parties at a bowling alley, skating rink or water park. Include games that involve movement (potato sack race, dance contests, etc...)

Keep track of your family's fitness program. Don't assume your children are getting enough exercise just because they're children. Encourage outdoor play.

Limit time with TV, video, and computer games, but be flexible. Allow extra time to explore a new computer program or finish a challenging game.

Give fitness–Choose rewards and gifts that encourage active play: sporting equipment, bike, pogo stick, hula hoop, trampoline, line-dance video.

Match your child to an appropriate sport. Not every child likes team sports. There's also dance, tennis, swimming, horseback riding, etc.

Support your child's interest. Find classes you can afford and arrange for transportation. Provide appropriate clothing and equipment. Attend games and performances.

Be positive. Talk about the days you do exercise, rather than the days you miss. Encourage participation, not performance. It's better to play on a losing team than sit on the bench of a winning team. Above all, make fitness fun!