Every day your body requires a certain amount of energy from
carbohydrates, protein and fats to function properly. Because no
single food provides all of the nutrients your body needs, eating
a variety of foods ensures that you get all of the necessary nutrients
and other substances associated with good health.
The obesity epidemic is making an impact on the food industry
and consumers. Everyone is thinking about healthier lifestyles.
Many parents are asking, “What can
I do to instill better
eating habits for my children?” You can begin by checking
resources such as the USDA Food Guide Pyramid. That will help determine
if you
and your children are eating foods from each of the major
food groups every day, receiving plenty of nutrients and consuming
the proper portion sizes. You can also follow the 5-A-Day program,
which encourages us to eat five or more fruits and vegetables each
day. Research shows that children are more willing to eat healthy
foods and be active if their parents and other family members set
an example by and doing these things first.
Other tips to help initiate healthy eating habits
include:
- Make meal time fun. It will encourage kids to stay at the table
longer and to enjoy their meals.
Plan ahead and your meals tend
to be healthier.
- Take your child grocery shopping.
- Read labels.
- Compare products for healthier choices.
- Have a picky eater try one new food per week.
- If you’re not sure your child is getting all the nutrients
he needs you might consider a multiple vitamin.
No other mineral
or vitamin supplements are necessary, unless otherwise recommended
by
your doctor or registered dietitian.
Numerous studies have demonstrated a direct relationship between
children’s wellness and performance in the classroom, on the
playing field and in a myriad of other activities. While no foods
are "off limits," a sensible, healthy eating plan highlights
foods that have moderate amounts fat, sugar and sodium. 
Use the Food Pyramid as a guide for food choices, and include a
variety of foods, especially whole grains, fresh vegetables and
fruits. Be careful to limit portion sizes
of foods high in calories,
such as cookies, cakes, and other sweets, and fats, oils
and spreads.
Do you need to take a vitamin and mineral supplement? This is a
difficult question
to answer as it depends on many factors including
your age, sex and possible
familial risk for a certain illness.
Scientists know that certain vitamins and minerals can help prevent
assorted ills. However, what is not known is whether the benefit
of these vitamins and minerals are the result of a single nutrient
or combinations of nutrients or other factors.
Examine your eating habits before you consider taking a supplement . You should be eating five to seven servings of fruits and
vegetable, six or more servings of whole grains, and minimal (or
no) amounts of alcohol and caffeine which can rob your body of certain
nutrients. Next, discuss your plans with your healthcare professional
who understands your individual needs. The following guide is a
summary of what is currently known about the health benefits and
risks of the major nutrients:
Click
here to view a Nutritional Supplement Guide
Whether it's playing football, swimming or jogging, athletes need
to eat a nutritious, balanced meal to fuel their body. Good nutrition,
like any sporting event, has basic ground rules. Following these
rules and getting plenty
of practice will help athletes feel great
and score those winning points!
All
athletes need a meal plan that provides enough energy in the form
of carbohydrates and fats as well as essential protein, vitamins
and minerals.
This means a meal plan containing 55-60 percent of
calories from carbohydrates
(10 to 15 percent from sugars and the
rest from starches), no more than 30 percent of calories from fat
and the remaining (10-15 percent) from protein.
That translates into eating a variety of foods every day—grains,
vegetables, fruits, beans, lean meats, and low-fat dairy products.
The base of the meal should come from carbohydrates in the form
of starches and sugars. Fluids are especially important to the winning
combination. Dehydration can prevent even the finest
athlete achieving
peak performance.
|
