Newsletter Articles

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Nutrition

“Eat a Rainbow: some ideas for getting 5 fruits and vegetables a day”

RED: Tomatoes, cherries, strawberries, red apples.

ORANGE/YELLOW: Sweet potatoes, squash, mangoes, peaches, carrots

GREEN: Spinach, kale, broccoli, green beans, peas, kiwis

BLUE/PURPLE: Plums, grapes, blueberries, prunes

 

from Fall 2005

GOOD NUTRITION THROUGH HEALTHY EATING: IRON

The typical healthy child does not need vitamin and mineral supplements.  A well-balanced diet that includes a good variety of grains, proteins, fruits and vegetables will meet your child’s nutrition needs.  In this issue, we are focusing on iron.  Iron is a metal found in many proteins and enzymes and plays an important role in moving oxygen through the body and is also important for cell growth and differentiation.  Children need 7-11 milligrams/day depending on their age. 

Good sources of iron are foods that contain more than 10% of the Daily Recommended Amount (based on the adult recommendation) in a single serving.  These include 3 ounces of the following meats: beef, chicken liver, or turkey, 1 cup of the following: fortified oatmeal, soybeans, lentils, kidney, black, lima, navy, or pinto beans and ½ cup of the following: tofu or spinach. 

Iron absorption is increased when the iron is eaten with meat proteins or Vitamin C.  Vegetarians need to consume more iron-containing foods because the body does not absorb iron as efficiently from non-meat sources.  For more information, we encourage you to visit the website of the National Institutes of Health Office of Dietary Supplements (www.ods.od.nih.gov)  

from Spring 2006

GOOD NUTRITION THROUGH HEALTHY EATING: CARBOHYDRATES

Carbohydrates are a significant source of the body’s fuel and come in two forms: simple and complex.  Simple carbohydrates are sugars such as fructose (found in fruit and corn syrup), lactose (found in milk), and sucrose (table sugar).  Dairy and fruits and vegetables are better sources of simple carbohydrates than processed sweets because they also contain other needed nutrients such as vitamins and minerals. 

Complex carbohydrates are starches and fibers.  Starches are an important source of energy because they release energy more evenly and over a longer period of time.  Fibers aid in digestion because they cannot be broken down into sugars and, therefore, pass through the body undigested.  Complex carbohydrates are found in bread, cereal, and rice.

Half of your daily carbohydrate intake should come from simple carbohydrates (ideally from nutrient-rich sources like fruits and vegetables) and half should come from complex carbohydrates (ideally from minimally processed sources like whole grain breads, pastas, and cereals, brown rice, oatmeal, and legumes).

from Summer 2006

 

 

Health

Battling the Yearly Bugs

As fall sets in many of us begin taking extra vitamin-C or getting flu shots to prevent illness in the approaching winter months. What we often forgot is the simplest, yet most effective means of prevention: hand washing. According to the Mayo Medical Clinic, hand washing can prevent infectious illnesses, such as the common cold, influenza, and diarrhea, which are spread by direct contact. Encourage your children to frequently wash their hands including before eating, after touching animals, after blowing their nose or when they cough/sneeze into their hand, and when they walk in the house. For an effective hand washing, use warm water and rub soaped hands together for 10-15 seconds (or sing the ABC song)

from Fall 2005

Back(pack) to School

According to the American Academy of Pediatrics (AAP), backpacks should not weigh more than 10-20% of your child’s bodyweight.  For a 60 lb. child that means the backpack and its contents should not weigh more than 6-12 lbs.  Look for a pack that is lightweight, has two wide, padded shoulder straps, a padded back, a waist belt and multiple compartments. These features will help distribute the weight more evenly. Another option is a rolling backpack with wheels, which relieves the back of all weight.

from Fall 2005

Fitness

KEEP YOUR DAUGHTERS MOVING

As girls reach the preteen years, participation in sports tends to fall off.  There are so many reasons to encourage your daughters to stay physically active.  You are establishing lifelong patterns by encouraging them to be active now; physical activity contributes to self-esteem and emotional well-being; girls who are physically active are less likely to engage in socially risky behaviors, and they’re a great social outlet.  Options for this age group include tae kwon do, running, yoga, and team sports like basketball, softball and soccer.

For more information, you can call the Jackson YMCA at 517-782-0537 or Chelsea Recreation Council at 734.475-1112.  Also, the Chelsea Community Hospital Health and Wellness Center is offering yoga classes for girls 8-11 (734-475-4100) and Chelsea Community Education is sponsoring a Girls on the Run chapter for girls in grades 3-5 (734-433-2206). 

from Spring 2006