1. Start Your Day With Breakfast
Breakfast fills your "empty tank" to get you going after a long night without food. Eating a good breakfast can help you do better in school.
Easy to prepare breakfasts include: cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza.
2. Get Moving
It's easy to fit physical activities into your daily routine.
Walk, bike or jog to see your friends.
Take a 10 minute activity break every hour while you read, do homework or watch TV.
Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.
Friday, July 22, 2005
Wednesday, July 20, 2005
Shop For Groceries Alone
There are pluses and minuses to shopping with your kids.
Do most of your major shopping with out the kids, but make a point to take them on short shopping trips to teach them which foods are healthy.
Teach them the value of healthy foods and which foods to ignore.
It takes time and effort to do this but you will be surprised at how fast they learn what is good for them and what is not so good.
This does not stop them from wanting the latest thing seen on TV.
Teach them how to read a label and what to look for, they will enjoy the use of this new skill but be patience with them as they will take some time.
Make sure they are well fed before you take them shopping, this is a good job for dad.
If possible take them early saterday morning, for a period of no more that 30 minutes.
When You Take Your Groceries HomeTo keep your foods fresh, take them home and refrigerate or freeze your purchases right away. Be sure to throw out any food that is too old to eat.
Do most of your major shopping with out the kids, but make a point to take them on short shopping trips to teach them which foods are healthy.
Teach them the value of healthy foods and which foods to ignore.
It takes time and effort to do this but you will be surprised at how fast they learn what is good for them and what is not so good.
This does not stop them from wanting the latest thing seen on TV.
Teach them how to read a label and what to look for, they will enjoy the use of this new skill but be patience with them as they will take some time.
Make sure they are well fed before you take them shopping, this is a good job for dad.
If possible take them early saterday morning, for a period of no more that 30 minutes.
When You Take Your Groceries HomeTo keep your foods fresh, take them home and refrigerate or freeze your purchases right away. Be sure to throw out any food that is too old to eat.
Tuesday, July 19, 2005
Red Meat and Poultry Shopping
When you shop for meat, choose wisely.
Seafood and fish contain the healthy oils we need. Fish should have a fresh smell and firm flesh.
Read the labels of packaged red meats, some may be "enhanced" with injected water, flavorings, and preservatives that you don't need.
Poultry is often a good choice, but remember that grocery store birds usually have a lot of fat.
Meat color is not the best indicator of it's freshness. Pay attention to the odor and the feel of the meat.
It should smell fresh, and not be sticky or slimy. Check the date on the label as well.
You may wish to check out the local butcher shops. Look for shops that carry organic meats, or at least meat from animals that were raised on grass or free-range.
If your grocery store has a bakery, chose real whole grain breads, not white breads. Leave the pastries alone. Stay away from the snack aisle and the soda aisle.
did you know?
When a source of Vitamin C (orange, lemon, grapefruit, strawberry, tomato, potato, etc.) is eaten with meat or cooked dry beans, the body makes better use of the iron in the protein food.
Seafood and fish contain the healthy oils we need. Fish should have a fresh smell and firm flesh.
Read the labels of packaged red meats, some may be "enhanced" with injected water, flavorings, and preservatives that you don't need.
Poultry is often a good choice, but remember that grocery store birds usually have a lot of fat.
Meat color is not the best indicator of it's freshness. Pay attention to the odor and the feel of the meat.
It should smell fresh, and not be sticky or slimy. Check the date on the label as well.
You may wish to check out the local butcher shops. Look for shops that carry organic meats, or at least meat from animals that were raised on grass or free-range.
If your grocery store has a bakery, chose real whole grain breads, not white breads. Leave the pastries alone. Stay away from the snack aisle and the soda aisle.
did you know?
When a source of Vitamin C (orange, lemon, grapefruit, strawberry, tomato, potato, etc.) is eaten with meat or cooked dry beans, the body makes better use of the iron in the protein food.
Monday, July 18, 2005
Fruits and Vegetables
Choose fruits and vegetables that are firm, ripe, and unblemished
Look out for mold, especially on berries and produce packed tightly together in small boxes.
Avoid potatoes that have a green tint to their skins. Store them in a cool dry place.
Buy only the amount of produce you need for a few days so the fresh produce does not go bad in your refrigerator.
If you can't find the fresh produce you need, or you need to store for a longer time, you should buy frozen fruits and vegetables rather than canned foods.
Frozen foods hold their food nutrition better, and contain less sodium than canned foods.
Look out for mold, especially on berries and produce packed tightly together in small boxes.
Avoid potatoes that have a green tint to their skins. Store them in a cool dry place.
Buy only the amount of produce you need for a few days so the fresh produce does not go bad in your refrigerator.
If you can't find the fresh produce you need, or you need to store for a longer time, you should buy frozen fruits and vegetables rather than canned foods.
Frozen foods hold their food nutrition better, and contain less sodium than canned foods.
Sunday, July 17, 2005
Healthy Shopping
Eat before you go Shopping.
Make a list and take it with you to the store (sometimes we make the list and forget it, then we try to remember what was on it and come home with some of the stuff we already have).
If you shop when you are hungry, you are more prone to make impulse purchases that may not be healthy.
Having a list when you shop is good because it keeps you focused on the healthy foods you need.
When you make your list, plan the meals you want to prepare for the next few days.
Look around your kitchen to see what you have on hand, and write down all the healthy foods and ingredients you need.
The healthiest foods such as fresh produce and unprocessed meats tend to be placed around the perimeter of the store, while the unhealthy processed foods are usually in the middle aisles.
Make a list and take it with you to the store (sometimes we make the list and forget it, then we try to remember what was on it and come home with some of the stuff we already have).
If you shop when you are hungry, you are more prone to make impulse purchases that may not be healthy.
Having a list when you shop is good because it keeps you focused on the healthy foods you need.
When you make your list, plan the meals you want to prepare for the next few days.
Look around your kitchen to see what you have on hand, and write down all the healthy foods and ingredients you need.
The healthiest foods such as fresh produce and unprocessed meats tend to be placed around the perimeter of the store, while the unhealthy processed foods are usually in the middle aisles.
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