Class #6

Foods for Fuel

There are alot of ways to think about healthy eating.  If you try to think about everything at once, it can get confusing.  Healthy eating doesn't have to be difficult, though.  The four simple steps below will help you eat healthier and feel stronger every day.

1. Eat a good breakfast every day.
Breakfast really is the most important meal of the day!  It improves your attention span and your ability to do things.  It boosts your energy and helps prevent overeating later in the day.  At breakfast you're more likely to take in important nutrients, such as calcium, protein and fiber.

A good breakfast includes at least 1 serving of protein, whole grains, and fruit. (A great breakfast would include 2 servings of whole grains.)

2. Eat plenty of fruits and vegetables.
The 2010 u.s. Dietary Guidelines recommend adults eat at least 5 1/2 c. of fruits and vegetables a day.  This means fruits and vegetables should fill up half your plate every meal.

• Fruits and vegetables are high in vitamins, minerals, and dietary fiber-all of which you need.
• Fruits and vegetables are associated w/ lowering your cardiovascular disease, stroke, and some types of cancer.

3. Limit sweetened drinks.
It's best that you don't drink them at all.  Sweetened drinks don't have much nutrition, and they have a lot of extra calories.  They're one of the causes of obesity epidemics in the U.S.  When you're thirsty, reach for a drink with no added sugar.

4. Eat meals at home with your family.
research shows that people who eat together as a family as least 4-5 times a week are more likely to:

• Eat more balanced meals and healthier foods
• Drink fewer sweetened beverages
• Taken in more essential nutrients
• Have better vocabulary and conversational skills

Put together a plan of how your going to incorporate these 4 things into your lives.  Doing this will help you with that needed energy.  It will help your health improve.  It will help you feel better overall.

Think of those times of when you have just eaten a large burger and fries with an extra large soda.  How do you feel within 2 hours after completing that meal?  Are you feeling sluggish?  Do you feel like you need a nap?

We all know that candy (sugar) and caffeine will give us that quick release of energy; but how are we feeling after it wears off?  Do you feel more tired then you did before? 

So think about what it is your eating and ask your self;  "How am I going to feel in a few hours after finishing this meal?"

Was it really worth it?

Healthy eating habits can improve your life in so many ways.  When you make healthy choices about what you eat, as well as how you eat, you'll have more energy, better health, and quicker recovery from illness or injury.