Character Building


January 20th - January 26th


How can I look good?                       

     How can I do my best at homework, my job or school?

           How can I feel great?                        

                 How can I be stronger and smarter?

How can I do all these things without having to work harder?   GOOD NUTRITION!  Good nutrition is a

healthy diet for the body & mind.  It’s knowing the right foods to eat and eating them; knowledge and action!


How can you develop good nutrition for yourself or your family?

  • Give yourself time in the morning to start out right with a healthy breakfast including good sources of protein (it is recommended you eat at least 15 grams of protein at breakfast).

  • Plan what you will eat for the day and pack a good lunch if you won’t select a good one.

  • Drink lots of water, (keep in on you) including at least 16 ozs. of water within an hour of waking up.

  • Don’t consume high fat protein sources with lots of preservatives such as fried meat, bacon, hot dogs, salami, etc.

  • Keep healthy foods at arm’s reach and encourage your family to buy healthy food.  Healthy eating starts each week when you grocery shop.         

  • Keep healthy snacks in arm’s reach at your home, such as bananas, carrots, and apples.

  • Take a pharmaceutical grade multivitamin (not over the counter ones).

  • When eating carbs, look for foods with a high fiber content. These are generally higher quality carbohydrates

  • If it’s white, don’t bite!  Avoid white foods (simple carbohydrates), including white rice, white bread, sugar, pretzels, and noodles.  Select whole wheat grain (not multi grain) products (complex carbs).

  • Avoid processed foods. Strive to increase your intake of organic foods.

  • Eat a wide variety of healthy fats from meats, fish, nuts, olive and coconut oil, real butter, and avocados.

  • Concentrate on increasing your veggies and fruits each day and reducing your fats and sweets.

  • Don’t eat too much sugar!  This includes pop, juice, cakes, cookies, candy and cereal and drinks with artificial sweeteners.  Artificial sweeteners are NOT a good substitute for sugar and studies show they can be worse that sugar.

  • Eat foods low on the glycemic index.



Getting five to nine servings of fruits and vegetables a day is a great way to eat healthy.  For kids, our aim is 5 -6.  Some children and adults this may seem difficult – here are some tips for “FIVE TO NINE A DAY!”

  • Instead of reaching for candy go for fruit

  • Add vegetables to all your brown / wheat rice, pasta, soup and casserole meals

  • Keep plenty of frozen vegetables and canned fruits in stock (they are inexpensive and won’t go bad)

  • Pick seasonal fruits and vegetables – there are selections year round

  • Research healthy alternative recipes online

How can I get my children to enjoy vegetables?

  • Keep serving them!  It’s a fact that it takes a child 8 – 10 times of tasting a new food to enjoy the taste

  • If you don’t eat them, they probably won’t either.

  • Emphasize how great they are and how they will make them smarter and stronger.



  1. Read over this sheet, and start thinking about the benefits of eating healthy

  2. Find and read an article on good nutrition

  3. Increase your vegetables, fruits and breads while decreasing your high fat protein, and sweets.

Contact Us


249 E Northwest Hwy

 Palatine, IL 60067

Monday: 11 am - 8 pm

Tuesday: 12 pm - 8 pm

Wednesday: 12 pm - 8 pm

Thursday: 11 am - 8 pm

​​Saturday: 9 am - 12 pm

Sunday: closed

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