For the Health of It!
by Cheryl Stoner -School Nutrition Director
February is American Heart Month!
A healthy diet and lifestyle can help to prevent heart disease. Heart disease is the number one killer of women and men in the United States.
Take the quiz below to test your knowledge of heart-healthy eating.
- Where is saturated fat found?
- a) Animal products including dairy foods, meat and lard
- b) Tropical oils including cocoa butter, palm oil, and coconut oil
- c) Bothaandb
- Switching from whole milk to skim milk will save how many grams of saturated fat per 8-ounce glass?
- a) 4 grams
- b) 5 grams
- c) 8 grams
- Which entrée contains the least artery-clogging saturated fat?
- a) 6oz. fried chicken
- b) 8-ounce slice roast prime rib of beef
- c) 3-ounce tenderloin of beef, marinated and grilled
- How will an increase in consumption of soluble fiber affect your cholesterol?
- a) It will make it go up
- b) It will make it go down
- c) It won’t have much effect
- Where is soluble fiber found?
- a) Oranges, apples and pears
- b) Corn, barley and oats
- c) Beans and legumes
- d) Brussels sprouts, carrots and sweet potatoes
- e) All of the above
- Eating more high-fiber, low fat foods will help you lower your cholesterol. Which of the groups listed below fit this description?
- a) Whole plant foods such as whole grains, fruits, vegetables and beans/legumes
- b) Lean animal products such as chicken, fish and egg whites
- The American Heart Association recommends two servings of this animal per week due to the fact it contains heart-healthy omega-3 fatty acids:
- a) chicken breast
- b) lean pork
- c) fish
- Which of the following foods are high in dietary cholesterol?
- a) wheat crackers
- b) doughnut holes
- c) organ meats
- C-Both a and b
- B-5 grams. If you do not like skim milk, consider trying Skim Plus or fortified soy milk.
- C-The 3 ounce portion of beef tenderloin has the least. The chicken does not win because it contains 9 grams of sat fat. This is because it contains skin and is fried.
- B-By increasing your soluble fiber, you can lower your cholesterol.
- E-all of the above
- A-Unprocessed plant foods are high in fiber and low in fat. Try to eat more of these every day.
- C-Fish-go for cold water fatty fish such as salmon, mackerel, herring, tuna, trout and sardines. Make sure it is prepared with a low-fat cooking method.
- C-Organ meats.
Here are some recommendations by the American Heart Association:
- Eat a variety of fruits and vegetables to help control your weight and your blood pressure.
- Select fat-free and low fat dairy products.
- Make half your grains whole. Whole grain foods contain fiber that can lower your blood
cholesterol and help you feel full, which may help you manage your weight.
- Use the Nutritional Facts food label to select foods that are low in trans fat and
cholesterol, both of which are linked to heart disease.
- Drink fewer beverages and foods with added sugars.
- Choose and prepare foods with little or no salt to reduce the risk of high blood pressure.
- Choose lean meats and poultry without skin.
GET ACTIVE for a HEALTHY HEART!
Join a club; take an aerobics or martial arts class. Go hunting or hiking. Go for a short walk before dinner. Start with 5 or 10 minutes each day, and work up to 30 minutes each day. Play with your kids and/or your pet.
Short periods of activity add up to an active day!
Here’s to a Happy Healthy Heart!!!!!!!!
The National School Lunch Program is funded by U.S. Department of Agriculture based on the laws set by U.S. Congress. School meals are designed to assist families in meeting a portion of a child’s nutritional and caloric needs over the course of the day. The standards for school meals are based on the Dietary Guidelines for Americans and recommendations from the Institute of Medicine, which use the most current nutrition science and data on the dietary needs of school children. School meals are intended to provide optimum nutrition while keeping fat, saturated fat, sodium, and calories at reasonable levels to address current trends, which include childhood obesity, increased hypertension, type 2 diabetes, and other nutrition related health concerns in American school children.
In an era when most restaurant meals are over portioned, it’s easy to see how a balanced school meal might be perceived as not meeting a child’s nutritional needs. However, school lunch when entirely consumed, will meet 1/3 of a child’s daily dietary requirement, and school breakfast, when entirely consumed, will meet ¼ of the daily requirement for most children. That said, it is true that some children may require more calories and nutrients than the average school lunch provides. This is why most schools offer additional options for purchasing extra food (such as the ability to purchase a second entrée) and why many households provide food from home to fill the gap for their highly active children. Also, keep in mind it is very normal for students to be hungry when they come home from school because, as is the case of your highly active teen, the calories they consumed at lunch have been expended during the afternoon’s learning and after school activities.
Keep in mind that school lunch is intended to meet only a portion of a student’s daily nutritional needs. Most students require 3 nutritious meals and 2-3 nutritious snacks each day for optimum health so providing additional snacks from home for him/her to consume prior to practice is the perfect way to ensure your teen is getting the calories they need for their active lifestyle. The goal of the school nutrition program is to ensure that students learn what a healthy portion looks like to assist them in learning lifelong healthy eating habits.