Food For Thought

Want to have a stronger body? Then pass the broccoli, please

Every morning about 15% of American kids rush off to school without stopping for breakfast. By lunchtime, energy is low, and hunger is high. The favourite school lunch? A slice of pizza, which many kids take with pop. After school, it's cookies or chips and maybe soda. At dinner, most vegetables are left on the plate.

What's wrong with this day? In terms of nutrition[1] – everything! The U.S. Food and Drug Administration (FDA) recommends that kids eat fruits and vegetables at least five to seven times a day. But only 1 out of 5 kids does. Instead, American kids are feasting on[2] about two times the recommended amount of sugar and too much fat.

 

Eating Instructions
The human body is a machine. It needs the right fuel[3] and maintenance to function well. Luckily, the FDA has given us some directions. Its Food Guide Pyramid is designed to help people make healthful eating choices.

Grains[4], vegetables and fruits are a good source of carbohydrates[5] and sugars that your body breaks down for instant energy. The dairy and meat groups pack protein, which builds muscle. Milk contains calcium, which helps build strong bones. As for fats and oils: too much can lead to heart disease[6]. Only small amounts are needed.

That's the problem with French fries. Kids are twice as likely to eat them as any other vegetable, but most fries are loaded with fat. Unfortunately, many kids won't give the green stuff a chance, says nurse Karen Cullen: "They'll decide they hate it without even tasting it!"

Eating right is not only good for your body; it can do good things for your report card[7]! Studies have shown that kids who have a good breakfast before school often get higher grades than their breakfast-skipping buddies.

Don't worry. You won't have to give up all your favourites to improve your habits. "Almost anyplace you go, there are fruits and vegetables," Cullen says. So the next time you order a burger, start by skipping the fries and asking for extra lettuce, pickles, onions and tomatoes!

The Food Pyramid Builds Good Habits
Nutrition experts at the FDA recommended daily servings[8] from each of the six food groups in this pyramid. You need the most servings from the bottom of the pyramid and the fewest from the top. Unfortunately, the high-fat diet of many Americans is more like an upside-down version of the pyramid!

 

Fats, Oils and Sweets
Eat small amounts of fat and sugar. Most Americans eat way too much[9] of these.

 

Milk, Yoghurt and Cheese
For plenty of bone-building calcium, eat at least three servings a day.

 

Meat, Fish and Other Protein
Eat three servings a day of beef, fish, chicken, nuts, eggs or dried beans.

 

Vegetables
Eat four servings a day of crunchy[10] greens, carrots, tomatoes, and other veggies.

 

Fruit
Every piece of fruit is packed with important vitamins and other nutrients[11]. Eat at least three servings a day.

 

Grains
This group includes bread, rice, cereal[12] and pasta. Try for nine servings throughout the day.

 

Fast Fact!
About half of U.S. kids eat less than one piece of fruit a day; about a third eat less than one daily serving of veggies!