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Good Nutrition is Important

Healthy foods and juices

by Mark Hughes
Milk

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When your cell phone runs low on power, you plug it in. Electricity is your phone’s source of energy. People need energy, too, but we can’t simply plug ourselves in to get it. Instead, we need food to fuel our bodies. Not all foods, however, give us the same energy. Some foods provide energy to think, form memories, and perform physical activities, while others only slow us down. The key is learning how to make the right decisions when choosing what to eat.

Making healthy choices

Which is healthier, a muffin or a banana? A sports drink or a glass of milk? People face such questions all the time. With a little information and some guidelines, you can learn how to spot the healthier choice. Here are some tips for distinguishing between good (healthy) and bad (unhealthy) foods.

Good foods include… Whole grains, such as whole-wheat breads and cereals, fruits, vegetables, lean meats, milk, water
Bad foods include… White bread, fried foods, processed foods (packaged chips, cookies, candy bars), soda

Healthy is always an option

Imagine you’re at a snack bar, do you choose an apple, a yogurt, or a candy bar? If your stomach is growling, don’t let it lead you to make unhealthy decisions. Below are suggestions for replacing unhealthy foods with healthier alternatives.

Unhealthy Food Healthier Option It’s better because…
fruit drinks that are not 100% juice skim milk, water, or 100% fruit juice less calories and sugar, more protein (milk)
biscuits, rolls, white breads low-fat whole-grain breads and rolls lower in fat and higher in fiber. The whole grains will keep you feeling fuller longer, and they provide more energy.
doughnuts whole-grain bagel, English muffin less fat and fewer calories
French fries, hash browns baked, mashed, or boiled potatoes or sweet potatoes less fat, no trans-fats, less sodium, fewer calories
fresh fruit in syrup fresh fruit in natural juices less sugar and fewer calories
fried tortillas soft tortillas (corn or whole wheat) less fat, fewer calories, more fiber
fruit punch drinks 100% fruit juice both have similar amounts of calories, but 100% fruit juice has many more vitamins and nutrients.
ice cream non-dairy frozen dessert, fresh fruit smoothie, sorbet fewer calories, less fat, less sugar
mayonnaise mustard, hummus, salsa less fat
packaged cookies or cupcakes granola bar, graham crackers, freshly baked whole-wheat muffin or cupcake no artificial preservatives, no partially hydrogenated oils (trans-fats), less fat
pepperoni, salami, and bologna turkey, chicken, ham lean meats have less fat and less cholesterol
potato or fried chips unbuttered popcorn, raw vegetable sticks, pretzels no artificial preservatives, less fat, more fiber
processed cheese (also called prepared cheeses, process cheese, or cheese food)* low-fat Swiss, cheddar, or mozzarella no preservatives, less fat, less sodium
vegetables fried or served with cheese, cream, or butter sauces vegetables should be eaten raw, steamed, broiled, baked, or tossed with a little olive oil fewer calories, less fat, less sodium, no trans-fats, more vitamins and nutrients remain in the vegetables.
*American cheese is the most common example of processed cheese in the United States.

Is Fruit Juice Healthy?

Not all fruit juices are created equal. Some are made with 100% fruit juice, while others have been artificially sweetened. Juices made with 100% fruit will have more vitamins and nutrients than the sweetened variety, even though they might be almost equal in calories. The chart below features the American Academy of Pediatrics recommendations for the amount of fruit juice people should drink each day.

Age 100% Fruit Juice, Recommended Amount
Infant to 6 months Children this age should not drink fruit juice.
6 months to 1 year Up to 4 ounces* a day
1 to 6 years Up to 6 ounces a day
6 years and older Up to 12 ounces a day
*4 ounces of 100% fruit juice equals 1 serving of fruit.

Information Please® Database, © 2007 Pearson Education, Inc. All rights reserved.

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