Did you know that a diet with lots of sugar in it as has a number of adverse health effects. So, in addition to getting out to PLAY 60, you should really lay off the sweet stuff.
Sugar Makes You Sick
Sugar weakens you immune system. And nobody wants a weakened immune system.
Sugar Harms Your Teeth
Sugar leads to tooth decay. So, unless you enjoy trips to the dentist you should eat healthier.
Do you know other cool ways to cut down on sugar? Post a comment and share it with the rest of us.
Need a cool snack? Use a blender to blend your favorite fruits with some low-fat, or fat free yogurt. Pour it in to small paper cups or popsicle molds. Add a popsicle stick and freeze for at least 8 hours to make a delicious popsicle to help cool you down in the summer heat!
It’s National Dairy Month, so don’t forget your 3 servings of low-fat or fat-free dairy each day!
Did you know that June is Veggies and Fruits Month? This month, Fuel up on fruits and veggies for a delicious AND nutritious snack!
At one time or another we have all asked ourselves the same question: What would Robert Griffin III look like if he was made of chicken?
Well, wonder no more becuase here he is made of than 300 pieces of Subway chicken. The three-foot tall statue was part of an event to honor it's newest endorser. You may remember Ndamukong Suh's staute of meat from last year (click here to take a look).
A piece of fruit is the perfect pre-dinner snack that won’t ruin your appetite.
What's your favorite fruit to snack on? Leave a comment and be heard!
Being sure to get the recommended 3 servings of dairy foods daily is a great way to make sure you stay strong for all your favorite physical activities!
What are your favorite 3 dairy foods? Leave a comment and let us know!
Today is World Health Day! And the day to make sure you are ‘fueled up’ by being sure to get the recommended servings of fruits, vegetables, dairy, whole grains and protein in today!
Need a healthy post-school snack? Low-fat or fat free string cheese is a great option!
By Sue A. James, MS, RD, LDN
Even kids benefit by including heart healthy foods in their diets. There are lots of choices when it comes to eating. Choose to eat nutritious foods that will provide energy and protect the heart. What are the best heart healthy foods?
Vegetables – choose a variety and eat 4 to 5 servings a day. Some popular vegetables are green beans, broccoli, carrots, and spinach. Eat one large serving a day for extra vitamins.
Fruit – eat 4 to 5 servings a day. Choose to eat a variety of fruit with different colors—blueberries, oranges, strawberries and kiwi. Eat a different color of fruit at each meal and snack.
Whole Grains – eat at least 3 servings a day. Whole grains add fiber and B vitamins. Eat whole grain breads and bagels. Try brown rice and whole wheat pasta for dinner tonight!
Fish and Seafood – eat 2 servings a week. This does not include fish sticks. Try some salmon, tilapia, or haddock for a heart healthy protein option.
Dairy Foods – Drink or eat 3 servings a day. The calcium and vitamin D is not only important for growing kids, they keep your bones strong. Drink one glass of fat free milk or eat low fat yogurt at meals.
Nuts and Seeds – Eat 4 servings a week. Nuts and sunflower seeds are rich in healthy fats and vitamins. Limit the portion of peanuts, almonds and sunflower seeds since they are high in calories but include them weekly since they contain healthy fats.
Go to www.choosemyplate.gov for more information on healthy eating and nutritious food choices.
Red, green, and yellow apples are picked and ready for eating this fall. Apples are fiber and nutrient rich. Go to the grocery store and pick your favorite apple for eating today. Carry an apple for lunch or a snack after school. Here are some of the reasons to Fall for Apples now...
- Fiber: An apple has two types of fiber. One type of fiber helps digestion and the other type helps the heart stay healthy.
- Antioxidants: An apple contains antioxidants which protect the body from getting sick
- Lots of energy: An apples is rich in carbohydrates. Carbohydrates provide fuel for the muscles and the brain.
- Low in fat, cholesterol, and sodium: An apple is naturally low in fat, cholesterol and sodium. It is a healthy snack choice.
Remember to wash an apple before eating. They spray apples with a wax to keep them crisp and moist. It is the same type of wax that they use on chocolate candies to keep them fresh and edible. It washes off easily. Fall for Apples and enjoy every nutritious bite today!
By Sue A. James, MS, RD, LDN
Carry snacks to school or practice to stay fueled for exercise and sports. Snacks will give muscles energy for long or intense workouts.Check out the nutritious and delicious snacks below and choose a snack that your favorite football player eats.
- Peanut Butter & Jelly Sandwich + Skim Milk
- 6” Turkey Sub + Low Fat Chocolate Milk
- Fig Bars + Low Fat Chocolate Milk
- Low Fat Granola Bar + Skim Milk
- Low Fat Yogurt + Apple
- Low Fat Milkshake
- Sports Nutrition Bar + Skim Milk
- Whole Wheat Crackers + String Cheese + Orange
Add an ice pack or frozen bottle of water to keep the turkey sandwiches and milk cold. Purchase the ready to drink milk if an ice pack or frozen water bottle is not an option.
By Sue A. James, MS, RD, LDN
Play it safe at Two-A-Day practices by packing a cooler with water bottles and fresh fruit.
Freeze a water bottle and keep it in a cooler to keep the food and fruit cool!
By Sue A. James
|During the summer months it is important to drink extra water and fluids to prevent dehydration.||The heat is on. Sip and slurp through the day to stay hydrated. Muscles and cells need water to stay healthy. The body is about 60% water. Dehydration can contribute to heat stroke or other heat related problems. During the summer months it is important to drink extra water and fluids to prevent dehydration. Kids and adults need to pay attention to fluids especially in the summer.
Hydrate first with water and drink other fluids during the day. Some of these fluids include milk, chocolate milk, 100% orange juice and a sports drink. Drink morning, noon, and night to keep fluids in your body. Staying out in the hot sun increases the need for water. Drink water every 15 minutes when playing at a park or swimming in a pool.
If it is boring to drink water all the time, here are some foods to eat that are filled with water. Watermelon, oranges, or fruit cups contain extra water and are a great choice for a summer fruit. Snack choices that contain extra fluid are popsicles, Italian ice, and jello. Sip and slurp this summer to stay hydrated.
By Sue A. James, MS, RD, LDN
|"Here is a fueling checklist for the morning:"||By Sue A. James, MS, RD, LDN
The football season is over but school and playing with friends make it important to fuel smartly in the morning. Eating breakfast will give the body fuel for the school day. Here is a fueling checklist for the morning:
Milk and Dairy- drink milk or eat yogurt every morning. Another dairy option is to eat a slice of cheese on toast or a bagel. The calcium and vitamin D build strong bones.
Fruit âï¿½ï¿½ grab a banana, orange, grapes, or grapefruit before school. They are loaded with vitamin C that protects the body from getting sick.
Whole Grains âï¿½ï¿½ eat whole grain breads or whole grain cereal in the morning for fiber and B vitamins. The grain group gives energy and brain fuel for schoolwork.
Protein âï¿½ï¿½ include a small amount of protein at breakfast. It provides iron and vitamin B 12. These nutrients make muscles strong. Choose from a variety of proteins at breakfast like eggs, egg whites, ham, peanut butter or Canadian bacon.
Water âï¿½ï¿½ drink a glass of water before heading to school. Water is the best way to hydrate the body before, during, and after school. Do not forget to drink water throughout the school day.
It is not necessary to take a lot of time to make breakfast since it is important to get to school on time. The breakfast meal can be quick and easy. Cold cereal, smoothies, peanut butter on toast, or a scrambled egg burrito are examples of grab n' go breakfasts. Food and fluids will start the day right!
Sue A. James, MS, RD, LDN
Halloween has ended and the candy and snacks are everywhere. Be careful to choose foods that are filled with vitamins and minerals and throw a yellow flag on foods that don’t measure up. Foods that get a yellow flag should be eaten only once or twice a month. They are high in fat and low in iron and protein. Iron and protein help the body grow. Here are some foods that get a yellow flag!!
Chocolate Candy Bars
Chocolate Chip Cookies
Fried Mozzarella Cheese Sticks
Fruit Roll Ups and Fruit Snacks
Sausage Breakfast Sandwiches
Soda and Juice Drinks