Many of you participated in our Label Reading Scavenger Hunt last week. Now, "9 Kids Challenge" dietician Mary Henson of SUNY Upstate Medical University adds some explanations about healthy eating. If you haven't already held your own Scavenger Hunt, try it in your own kitchen and get the whole family involved in sorting healthy foods from not-so-healthy choices.
LABEL READING SCAVENGER HUNT
With your parents’ permission, go through the kitchen and find a food label that matches each of the following: 1. High Protein (8 grams or more per serving)Foods high in protein are good for building muscles; keeping your hair, skin, and body healthy; and providing you with energy that lasts all day. Be sure that the high protein foods you choose are low in saturated fat, low in sugar, and low in sodium.
Name of Food:____________________________________________________
Is this food a healthy choice?
________________________________________________________________
Why?
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2. High Fat (8 grams or more per serving)
Foods high in fat can be harmful to your heart. Avoid fried foods, such as french fries or doughnuts, and foods that contain large amounts of saturated fat, such as bacon. Try to choose fats and oils that are unsaturated/liquid fats, and avoid anything with "hydrogenated" in the ingredient label.
Unsaturated fats, like the ones found in fish, are actually good for your heart, joints, and brain function. You should try to include small amounts of these fats in your diet each day (Remember they are still high in calories; a little goes a long way!).
Name of Food:____________________________________________________
Is this food a healthy choice?
________________________________________________________________
Why?
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3. High Fiber (5 grams or more per serving)
Fiber falls under the "carbohydrates" group. It has no calories, but fills you up, so is an important part of a weight loss diet. It also cleans out your system, and helps to prevent diseases of the colon. Foods high in fiber also help to prevent cancer.The best sources are fruits, vegetables, whole grains, and legumes (such as beans). Adults need 25-35 grams of fiber per day. For kids, take their age and add "5" to it for the total number of grams they need per day (Example: a 12 year old would need 17 grams). Choose high fiber foods that are low in added sugars, low in fat, and low in sodium.
Name of Food:____________________________________________________
Is this food a healthy choice?
________________________________________________________________
Why?
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