Student & Staff Wellness Policy
Tips for Healthy Eating
Nutrition Concepts are trademarks of Healthy Kids Challenge, a guide
for schools, communities, and programs in creating healthy eating
and physical activity solutions to help kids and families. Learn
more at www.healthykidschallenge.com.
5 A Day the Tasty Way!™
Eat at least 5 servings (and up to 9) of fruits and veggies each day. Help kids learn. “More Matters!"
What Counts as a 5 A Day Fruit or Vegetable?
- All fresh produce except avocados, coconut, and olives. Unlike other types of produce, these three items contain a lot of fat
- All canned, frozen or dried fruits and vegetables (except avocados, coconut, and olives)
- All juices or juice blends that are 100% juice
It is preferable to choose fruits and vegetables with no added fat and sugar and sodium content that does not exceed 480mg per serving.
Snack Attack! ™
Recognize added sugar and fat in foods as a step in making choices for healthy balance. Choose foods with added sugar and fat less often or in smaller amounts.
Smart snacking is important to ensure kids and adults meet their daily nutrient requirements that may be missed at meal times.
It is important to make healthy snack choices to help sustain energy throughout the day. Here are some snack ideas to try:
- English muffin pizzas with pineapple or tomato slice, mushrooms, etc.
- Tortillas with melted cheese, vegetable toppings, etc.
- Yogurt and fruit topped with cereal (yogurt sundaes).
- Raw vegetables cut into slices or sticks with a yogurt dip. (Mix your favorite dry salad dressing mix into plain yogurt to make a great tasting low-fat dip!)
- Trail mix made with several types of cereal, dried fruit and nuts or sunflower seeds.
- Yogurt grahams. (Spread fruit-flavored yogurt on a graham cracker square, top with a second square. Wrap in plastic wrap and freeze.)
- Fresh or canned fruit – try making fruit kebobs
- Ants on a Log – celery sticks, peanut butter, and raisins.
Breakfast GO POWER ™
Eat breakfast to THINK-LEARN-GROW-PLAY!
Research has proven that kids who EAT BREAKFAST:
- Perform better in school
- Are absent from school less often
- Are calmer
- Have more sustained energy for learning
- Consume fewer total calories throughout the day
For busy families, skipping breakfast is all too common. Try these quick breakfast ideas. They are easy to grab on the way out the door or can be prepared the night before:
- Single servings of whole-grain, low-sugar cereal
- Fresh Fruit
- Whole grain muffin
- Trail mix of nuts, dried fruits, pretzels, crackers and dry cereal
Discover Smart Servings!
Recognize how sometimes it is not WHAT but HOW MUCH. Choose larger servings of foods lower in added fat and sugar.
What do a light bulb, dice, tennis ball, deck of cards, ping pong balls and disks have to do with food? Understanding appropriate serving sizes can be difficult and over-sized portions often contribute to weight gain. To get an idea of the right portions use the chart below to VISUALIZE smart servings by comparing them to the sizes of these every day objects.
|Food||Recommended Service Size||What it looks like|
|Meat||2-3 ounces||Deck of cards|
|Pasta or Rice||1/2 cup||Tennis ball|
|Bread||1 slice; 1/2 bagel||Hockey puck|
|Peanut Butter||2 tablespoons||Ping Pong ball|
|Vegetables||1/2 cup||Light bulb|
|Cheese||1 ounce||Four dice|
Drink Think! ™
Make a healthy SPLASH with a Drink Think. Choose water or low fat milk more often.
Did you know that, when chosen wisely, some beverages, like milk and 100% fruit juice, can count as a daily serving from one of the MyPyramid food groups?
Here some examples of beverages that COUNT:
- Dairy Group (1 serving = 1 cup): Skim, 1%, 2% and whole milk, chocolate milk, yogurt drinks
- Vegetable Group (1 serving = 3/4 cup): tomato juice, carrot juice
- Fruit Group (1 serving—3/4 cup): 100% fruit juice, such as apple, grape, pineapple, orange and grapefruit juices
Kids and adults should cut down on these, as they DO NOT COUNT as a serving in one of the above groups:
- 5% and 10% fruit drinks and punch, lemonade, powdered fruit drinks, and soft drinks.