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The
department of Food and Nutrition Services
Food
Facts
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October, 2008
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Try a new food every week. It’s always fun to try new things and
doing it with food can help increase diet variety and flavor. Find
something with health benefits such as a soy product or a new
tropical fruit.
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Boost your activity level. Household tasks such as raking leaves
during the fall, shoveling for the winter, or spring cleaning and
gardening are great ways to burn extra calories. Try to do them more
often and offer to help a neighbor. By doing so, this creates a
cleaner home, a healthier lifestyle and stronger relationships.
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Keep current with vaccines. Stay protected from the flu and other
viruses by having regular checkups with the doctor and getting the
necessary vaccinations.
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Omega 3’s are mega good for you. These beneficial fatty acids can be
found in all types of fish, tofu, almonds and green leafy
vegetables. Eating these foods twice a week has been proven to help
control heart disease and cholesterol.
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Add spice to your life! Don’t be afraid to add some flavor to food.
Herbs and spices such as garlic, cinnamon and ginger have shown
potential in cancer prevention.
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If you’re a parent, set a good example for your kids. At a young age
kids tend to copy-cat the actions of parents and older siblings. By
leading a healthy lifestyle, your kids will likely follow.
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Do not avoid carbohydrates if trying to lose weight. The key to
weight loss is cutting CALORIES, not carbohydrates or other whole
food groups. Eating a variety of foods in moderation and being
physically active will help shed those pounds.
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Taking a daily multivitamin is a good way to ensure adequate
nutrient intake, but it’s not a substitution for eating. Nutrients
are better absorbed with regular food and keeping a regular diet is
important to stay energized.
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Confused by nutrition labels at the grocery store? Many local
grocery stores offer tours that focus on label reading and healthy,
savvy shopping tips. Similar help and information can be found
online. Main nutrients to keep an eye out for on labels are fats,
calories, sodium and sugars.
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When buying juice make sure to look for the 100% fruit juice on the
label. Don’t be fooled by drinks that just contain the word fruit,
such as “fruit drink”. They don’t offer the same vitamins and
nutrients as 100% fruit juice drinks and usually have more added
sugars.
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If left to sit, the naturally occurring and added sugars in our
foods will rot our teeth. Brushing 3 times a day (especially before
bed time) and flossing every other day will prevent tooth decay and
unwanted dentist visits.
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Before shopping, make a grocery list of essential items, and stick
to it! Only hit the aisles that have what’s on the list so there is
no temptation to buy unnecessary sweets and snacks.
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The sun is good for you in small amounts. 15 minutes in the sun
provides daily vitamin D needs. Keep sunscreen handy though if you
plan to be out longer to prevent skin cancer.
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Skipping meals does not advance weight loss. It may just do the
opposite. Missing out on meals slows down metabolism which means the
body is burning fewer calories. Tip: eat in moderation throughout
the day.
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Keep healthy snacks handy and the sugary stuff hidden. For the most
part, if it’s easily accessible, kids will eat it. Bring out the
sweets only once a day for dessert.
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Iron deficiency is one of the major health concerns in children
today. Offering foods high in iron and vitamin C together can
naturally increase iron in the blood. A good iron-enhancing snack
for kids would be whole wheat toast with peanut butter and a small
glass of fruit juice with 100% vitamin C.
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Don’t give in when dining out. Try to stick to the healthier
options. Also, portion sizes at most restaurants seem to be getting
larger and larger. Order a half size or lunch portions if available.
If not, always plan on boxing some up and taking it home.
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Give soy a try if you haven’t already. Soy beans are packed with
protein and contain ALL essential amino acids. Adding soy foods to
your diet, such as soy milk or edamame, can be beneficial to heart
and bone health.
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Have family meals often. Studies show that eating as a whole family
with no distractions is beneficial to everyone’s health. Children
tend to eat healthier, get better grades and are more socially
interactive.
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Feel good with fiber! Getting the recommended amount of daily fiber
can help control appetite for weight loss as well as maintain a
healthy GI tract. A good amount of fiber would be 25-35g every day.
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Did you know that breast milk has over 100 beneficial ingredients
that can’t be found in formula? If undecided whether to breast feed
or formula feed, talk with a lactation consultant or a lactation
nurse for more information.
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Germs and bacteria are everywhere. Be safe when handling food;
always wash your hand before making a sandwich or cooking dinner and
keep raw meats away from other foods.
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What’s the difference between whole grain bread and white bread?
During the processing of white bread, all the fiber, vitamins and
minerals that are good for you are taken out. That’s why it’s best
to choose whole grain or whole wheat breads, pastas, tortillas, etc.
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Water is a very important component of the human body and is
necessary in order for our bodies to function properly. In fact, the
brain, lungs and blood are mostly made of water. So hydrate yourself
regularly!
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Become familiar with the term “nutrient dense”. Non nutrient dense
foods include soda, doughnuts and other foods that are high in
calories but have practically zero nutrition value. The nutrient
dense opposites would be a fruit juice or milk, whole wheat bagel
and other foods packed with vitamins and minerals.
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