Character Building
NUTRITION & NUTRITION CHALLENGE 2020
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?
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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).
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Plan what you will eat for the day and pack a good lunch if you won’t select a good one.
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Drink lots of water, (keep in on you) including at least 16 ozs. of water within an hour of waking up.
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Don’t consume high fat protein sources with lots of preservatives such as fried meat, bacon, hot dogs, salami, etc.
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Keep healthy foods at arm’s reach and encourage your family to buy healthy food. Healthy eating starts each week when you grocery shop.
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Keep healthy snacks in arm’s reach at your home, such as bananas, carrots, and apples.
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Take a pharmaceutical grade multivitamin (not over the counter ones).
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When eating carbs, look for foods with a high fiber content. These are generally higher quality carbohydrates
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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).
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Avoid processed foods. Strive to increase your intake of organic foods.
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Eat a wide variety of healthy fats from meats, fish, nuts, olive and coconut oil, real butter, and avocados.
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Concentrate on increasing your veggies and fruits each day and reducing your fats and sweets.
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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.
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Eat foods low on the glycemic index.
“ FIVE TO NINE A DAY!”
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!”
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Instead of reaching for candy go for fruit
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Add vegetables to all your brown / wheat rice, pasta, soup and casserole meals
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Keep plenty of frozen vegetables and canned fruits in stock (they are inexpensive and won’t go bad)
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Pick seasonal fruits and vegetables – there are selections year round
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Research healthy alternative recipes online
How can I get my children to enjoy vegetables?
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Keep serving them! It’s a fact that it takes a child 8 – 10 times of tasting a new food to enjoy the taste
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If you don’t eat them, they probably won’t either.
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Emphasize how great they are and how they will make them smarter and stronger.
DIRECTIONS FOR NUTRITION CHARACTER BUILDING:
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Read over this sheet, and start thinking about the benefits of eating healthy
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Find and read an article on good nutrition
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Increase your vegetables, fruits and breads while decreasing your high fat protein, and sweets.