School Lunch News

 

Read for May/June: Physical Activity for Teens

 

Read for April: Why Vitamin D is important

 

Top 10 Nutrition Facts

(March is National Nutrition Month)

During National Nutrition Month®, the American Dietetic Association urges consumers to look beyond the myths of nutrition and focus on the facts.

Remember, the theme for 2008 is Nutrition: It’s a Matter of Fact.

THE EXPERTS AT ADA HAVE IDENTIFIED THE FOLLOWING FACTS:

1. Eating right doesn't have to be complicated. Use Mypyramid.gov to develop a personalized plan for lifelong health.

2. The best nutrition advice is based on science. Before adopting any changes to your diet, be sure the information is based in scientific fact.

3. Get your food and nutrition facts from the expert: a registered dietitian. RDs are uniquely qualified to translate the science of nutrition into reliable advice you can use every day.

4. Balancing physical activity and a healthful diet is your best recipe for managing weight and promoting overall health and fitness.

5. Think nutrient-rich rather than "good" or "bad" foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients — and lower in calories.

6. Look at the big picture: No single food or meal makes or breaks a healthful diet. Your total diet is the most important focus for healthful eating.

7. Prepare, handle and store food properly to keep you and your family safe from food-borne illness.

8. Don’t fall prey to food myths and misinformation that may harm rather than benefit your health.

9. Read food labels to get nutrition facts that help you make smart food choices quickly and easily.

Find the healthy fats when making food choices. By choosing polyunsaturated or monounsaturated fats, you can keep your saturated fats, trans fats and cholesterol low.

 

FEBRUARY IS AMERICAN HEART MONTH

A healthy diet and lifestyle are the best weapons you have to fight heart disease. Many people make it harder than it is. It is important to remember that it is the overall pattern of the choices you make that counts. As you make daily food choices, base your eating pattern on these American Heart Association recommendations:*

·        Choose lean meats and poultry without skin and prepare them without added saturated and trans-fat.

·        Select fat-free, 1%-fat, and low-fat dairy products.

·        Cut back on foods containing partially hydrogenated vegetable oils to reduce trans-fat in your diet.

·        Cut back on foods high in dietary cholesterol. Aim to eat less than 300 mg of cholesterol each day.

·        Cut back on beverages and foods with added sugars.

·        Choose and prepare foods with little or no salt. Aim to eat less than 2,300 mg of sodium per day (or less than 1,500 mg if you are in a higher risk group for high blood pressure).

·        Follow the American Heart Association recommendations when you eat out,* and keep an eye on your portion sizes.

Use the Same Principles When You Eat Out

Many of us eat out for most of our meals. Here’s the danger: Many types of “away from home” meals, including prepared meals you buy at the grocery store, are high in saturated fat, trans-fat, cholesterol, added sugars and sodium. And portion sizes have increased dramatically over the last several years, which means more calories to eat.

• To keep portions smaller, split an entrée with your dining partner or take half home when dining alone.
• Ask for sauces and dressing on the side to control the fats, sodium and calories you eat.
• When ordering, choose foods that have been grilled, baked, steamed or poached instead of fried, sautéed, smothered or au gratin.
• Try ordering two or three appetizers instead of a full meal and add a salad (watch the dressing) or soup.
• If you choose a dessert, split it with your dining partners or ask for fresh fruit. Another alternative is a fat-free cappuccino or espresso beverage instead.

Physical activity in your daily life is an important step to preventing heart disease. You can take a few simple steps at home, at work, and at play to increase the amount of physical activity in your life.

  Get tips and ideas at http://www.americanheart.org.

Why Fruits & Veggies

Looking for a brighter future?  Try eating a diet rich in colorful fruits and vegetables.  The potential benefits associated with eating more fruits and vegetables stack up quickly:  Reducing your risk of certain chronic diseases is only the beginning.

Whether fresh, frozen, canned, dried or 100% juice, these 200+ taste sensations are quick, delicious and convenient, and will keep you healthy all year round.

Fruit and Veggie Nutrition

 

Every step taken towards eating more fruits and veggies helps you and your family be at their best. Because eating fruits and vegetables may reduce your family’s risk of many diseases, the Dietary Guidelines for Americans recommends eating more fruits and vegetables than any other food group.

Think Variety Think Color

Eat a colorful variety every day.

Eating fruits and veggies in a variety of colors—red, dark green, yellow, blue, purple, white and orange—provides the broadest range of nutrients. And color is a great way to engage kids—from filling the shopping cart with a spectrum of colorful fruits and vegetables to making sure there’s a rainbow on their plate!

Fresh, frozen, canned, dried and 100% juice

 It’s all good!
When it comes to good nutrition, all forms of fruits and vegetables matter—fresh, frozen, canned, dried and 100% juice. With 200+ options and a variety of convenient packaging to make fruits and vegetables easy to store and easy to serve, there’s bound to be something to please everyone!

• Most frozen and canned foods are processed within hours of harvest, so their flavor and nutritional value are preserved.
• Studies show that recipes prepared with canned foods had similar nutritional values to those prepared with fresh or frozen ingredients.
• Canned foods are "cooked" prior to packaging, so they
  are recipe ready.
• Frozen foods also require little preparation—washing
  and slicing, for instance, is already done.

 

Source:  http://www.fruitsandveggiesmorematters.org

The Importance of Family Meals

Family meals are a comforting ritual for both parents and kids. Children like the predictability of family meals and parents get a chance to catch up with their kids. Kids who take part in regular family meals are also:

• more likely to eat fruits, vegetables, and grains
• less likely to snack on unhealthy foods
• less likely to smoke, use marijuana, or drink alcohol

In addition, family meals offer the chance to introduce your child to new foods and find out which foods your child likes and which ones he or she doesn't.

Teens may turn up their noses at the prospect of a family meal - not surprising because they're trying to establish independence. Yet studies find that teens still want their parents' advice and counsel, so use mealtime as a chance to reconnect. Also, consider trying these strategies:

• Allow your teen to invite a friend to dinner.
• Involve your teen in meal planning and preparation.
• Keep mealtime calm and congenial - no lectures or arguing.

What counts as a family meal? Any time you and your family eat together - whether it's takeout food or a home-cooked meal with all the trimmings. Strive for nutritious food and a time when everyone can be there. This may mean eating dinner a little later to accommodate a child who's at sports practice. It can also mean setting aside time on the weekends, such as Sunday brunch, when it may be more convenient to gather as a group.

Source: http://www.kidshealth.org/parent/nutrition_fit/nutrition/habits.html

CALCIUM:
According to government recommendations, kids ages 9 to 18 need 1,300 mg of calcium a day. Unfortunately, nearly 9 out of 10 teenage girls and 7 out of 10 teenage boys fail to get enough calcium in their diets. Here are some tips to help make sure that teens get the calcium they need for strong bones and healthy bodies.

The skimmed shake – make an “old fashioned” milk shake with skim milk and your favorite flavor of low-fat ice cream.

Fondue, friends & fun – have friends over for a cheese fondue party – dip and dunk favorite veggies, mini-pita bread, cooked and cubed chicken breast and fruit into the cheesy fondue.

Chocolate craze – have a glass of ice cold, low-fat chocolate milk to cool you down, satisfy your chocolate craving and get you on your way to meeting your daily calcium needs.

Tropical temptation – make a smoothie with low-fat milk and frozen pineapple chunks (use ice cubes if needed) and blend.

Yogurt, fruit and whole grain to go – mix your fruit of choice, whole grain cereal and low-fat yogurt in a plastic cup and eat on the go!

Groovy smoothie – blend low-fat milk, frozen fruit and a little yogurt for breakfast to fit any busy schedule!

String cheese please – string cheese is a fun, portable, quick and nutritious “out-the-door” snack. Combine with fresh or dried fruit or wrap in a tortilla.

Kickin’ kabobs – kick it up a notch with fruit kabobs. Dip in low-fat yogurt!

Pizza pick me up – for a quick nutrient boost have a slice of veggie pizza. Or make a pizza on pita or English muffin with pizza sauce, low-fat cheese and favorite toppings.

Munch for lunch – put together mini-snacks for fast fuel. Try baby carrots, whole grain crackers, string cheese, fruit and low-fat milk in a plastic “to go” container.