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September 5, 2000
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Smart Food
| Let's Do Lunch |
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As funny as it sounds, eating a nutritious lunch can change your life. Many of us take food for granted, but it acts as an amazing life management tool if used correctly. Studies show that the nutrients found in healthy, balanced meals make us smarter, faster, stronger, and even nicer to be around. Of course, what appeals to our taste buds may not be the sort of food that produces great results. Are you a "salt" person who craves french fries and potato chips, or do you savor sweet, creamy foods such as chocolate and ice cream? Either way, you are not alone. Most of us are familiar with the food pyramid eating plan recommended by the U.S. government, in which most calories should come from complex carbohydrates such as breads and grains, followed by fruits and vegetables. Complex carbos provide energy for your body, especially for your brain, which makes you do better in school. The pyramid suggests that meat and dairy be eaten in moderation and that sweets and fats be eaten sparingly. If you examine the eating patterns of most American children, however, you will see that a different sort of dietary pyramid is in effect. It's not a good one. According to a report by the Dole Food Company, the eating habits of children ages 6 to 12 create an "exploding pyramid," in which fats and sweets dominate the pyramid, and vegetables are almost forgotten.
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Looking for a surefire way to raise your grades, enhance your athletic performance, maintain a stable weight, and improve your moods? The solution may be easier than you think. Can you think of anything that provides so many benefits?
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| To Bag or Not to Bag |
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School lunches have often gotten a bad rap for being too fatty, bland, and unappetizing. The good news is that the situation is improving nationwide. Many cafeterias serve a wide range of appealing lunches, including varied salads and pizzas. Nearly 70% of school systems now provide lunches in which the amount of fat is less than 30% of the total calories, as recommended by the U.S. Department of Agriculture (USDA). This represents a 25% improvement since 1995.
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Serving a Portion |
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Think of how you usually load up your dinner plate. How big is that piece of chicken? How many vegetables are crammed side by side? A recommended serving is often much smaller than what we dish out for ourselves. One serving of fruits and vegetables can be broken down in several ways: It could mean 1 piece of fruit, 6 ounces of fruit juice, 1/2 cup of cooked vegetables, 1 cup of leafy greens such as lettuce, or 1/4 cup dried fruit. A good rule of thumb is that a serving should be about the size of a deck of cards. All of a sudden, eating six servings of grains per day seems easier. To get in the habit of serving yourself correct portions, take a weekend to read food labels and make sure you only use the recommended measurements. If your cereal box says a serving of cereal is a 1/2 cup, measure it out and put only that amount in your cereal bowl. After the weekend, you won't need to measure food again. You'll know instinctively what a correct serving is. |
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Many people may look at the food pyramid with despair. How could they possibly eat the recommended 6 to 11 servings of grains per day without getting fat? The answer is that a "serving" is different than a "portion."
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