HSC Corner-Healthy Eating Updated · PDF file Healthy Eating Tips 2. Healthy Eating Benefits...
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Welcome to the Healthy School Challenge Corner,
The Healthy School Challenge Corner will provide frequent information pertaining to health-related topics. Please feel free to use this information to create healthy change that improves overall health and wellness. Thank you for taking the steps towards leading a more healthy and balanced life for you and your family!
IN S I D E T H I S I S SU E
1. Healthy Eating Tips 2. Healthy Eating Benefits 3. My Plate 4. Recipe of the Month 5 & 6. “Nutrition Facts” Label
Healthy Eating Many of us could probably eat a little better than we do. Eating healthy is important in developing and maintaining a healthy body that functions properly. Choosing the right kind of food can reduce your chances of developing different diseases (e.g., cardiovascular disease, diabetes, different types of cancer). Following the MyPlate diet ensures a daily food plan gets plenty of fruits, vegetables, whole grains, proteins and dairy that help provide a good source of fiber, vitamins and minerals that our body needs to be healthy. This segment in The Healthy School Challenge Corner will delve into ways eating healthy improve health.
Healthy Eating Tips
• Eat a balanced MyPlate diet with plenty of vegetables, fruits, whole grains, dairy and lean meat.
• Eat at least five servings of fruits and vegetables every day.
• Eat five or more servings of cereals, breads, and pasta; at least 3 of those servings should be whole-grain products
• Eat fish, poultry (without skin), and leaner cuts of red meat instead of fatty ones
• Eat nonfat or 1 percent dairy products rather than whole-milk products
• Use sugar sparingly and limit the use salt when preparing food.
• Try not to eat fried foods.
Healthy Eating Benefits • Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
• Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
• Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
• Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
• Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
• Regular physical activity and proper diet can also prevent or help you manage a wide range of health problems, including: metabolic syndrome, depression, arthritis, and certain types of cancer
• When you start the day with a healthy breakfast, you avoid becoming overly hungry later, which could send you running to get fast food before lunch.
MyPlate illustrates the five food groups that are the building blocks for a healthy diet using a familiar image - a place setting for a meal. Before you eat, think about what goes on your plate, in your cup, or in your bowl.
Food Groups: Servings
Vegetables: 5 servings per day Fruits: 4 servings per day Grains (At least half should be whole grain/high in dietary fiber): 6 servings per day Dairy (Low-fat and fat-free): 3 servings per day Poultry (Lean and extra-lean; skin and visible fat removed): 8-9 servings per week Fish/Other seafood (preferably oily fish that provide omega-3 fatty acids): 2-3 servings per week Nuts, seeds, beans and legumes: 5 servings per week Fats and oils (preferably unsaturated): 3 servings per day
Blueberry Yogurt Parfait: Blueberries, non-fat yogurt, and toasted oatmeal are a perfect combination of healthy, delicious foods that can help you lose or maintain weight, lower cholesterol, lower blood pressure, and are diabetic friendly.
Parfaits at fast food restaurants or grocery stores are popular but can be loaded with sugar and cost up to $5. Save your money and limit your sugar intake by making this at home.
Ingredients for 1 parfait:
• 1 cup non-fat plain or sugar free vanilla yogurt • 1 cup fresh or frozen blueberries • 2 tablespoons toasted oatmeal or granola (make sure to
buy one low in sugar!)
Directions: 1. Layer your yogurt and blueberries however you prefer, make multiple layers, or just scoop the yogurt and top with blueberries. 2. Use a measuring spoon to scoop 2 tablespoons of toasted oats/granola and sprinkle on top.
1. https://www.choosemyplate.gov/vegetables-nutrients-health 2. https://www.choosemyplate.gov/MyPlate 3. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/suggested-