Create a Healthy Diet to Increase Energy Good habits keep people healthy eat too many calories store them as and happy It is important to develop fat People who eat too few calories good habits early in life This way habits become natural Healthy eating is a good habit It gives you energy to think and play It also helps you concentrate sleep better are tired They lack energy The kind of calories you eat also matters Healthy foods provide chemicals called nutrients Bodies need nutrients to grow and work properly Calcium builds strong bones and and feel better teeth Protein builds muscle Iron Foods provide energy Energy is measured in calories People who helps make red blood cells which carry oxygen through the body Eat fresh fruit in place of desserts such as cakes and pies which are high in sugars and
Eating a healthy balanced diet keeps the body energized for physical activity A person must eat a variety of foods to get all the nutrients needed for good health This is a healthy balanced diet Healthy meals are colorful colorful vegetables and fruits have many nutrients They have low or no fat and few calories They also have fiber which makes it easy to digest food Half of each meal should be bright colored vegetables such as peas broccoli carrots and tomatoes 2 000 A good diet also includes meats eggs and dairy products It includes legumes such as beans and peas Average number of calories an active person age 9 to 13 should consume each day All of these foods are rich in protein Whole grain breads pastas cereals and small amounts of oil are also important A mixture of all these foods keeps people healthy THINK ABOUT IT People should develop healthy eating habits when young Healthy foods provide energy needed for activity Healthy foods provide the nutrients that bodies need to grow and work properly A variety of foods including many vegetables and fruits make up a balanced diet Plan a day's meals following the rules in this section How colorful can you make your meals Is this plan similar to what you usually eat How could you improve your food
Read Food Labels How do you know which foods and drinks are healthy Any packaged of each nutrient in the food Always check the serving size which is food has a Nutrition Facts label often smaller than the package size This label breaks down the amount If you eat a two ounce 56 7 g bag of chips and the serving size is one ounce 28 3 g you will eat twice the calories and nutrients listed on the label The percentage of each nutrient vitamin and mineral is also listed on a food label A food with five percent or less of a substance is a poor source A food with a 10 to 20 percent level is a good source A food with more than 20 percent is high in that substance Food labels list ingredients in order of amounts present in the food Most of the food consists of the first ingredient For example a can of tuna should have tuna as the Make reading food labels a habit to learn more about first ingredient To make a habit of picking healthy foods look for good or high sources of substances you what you are putting 6 into your
DO 25 Pantothenic Acid 25 Phosphorus 20 num 35 GE CORN SYRUP INVERT SUGAR PEANUT BUTTER PEANUT ROB SEED GUM BETA CAROTENE CHOCOLATE FLAVORED CC A FLAVOR CORN SYRUP ACACIA GUM FRUCTOSE SYRUP PE PHOSPHATE SALT VITAMIN AND MINERAL BLEND CALCIUI ROUS FUMARATE PYRIDOXINE HYDROCHLORIDE VITAMINA PAI AMIN S EGGS TREE NUTS AND WHEAT Learn the need such as protein or fiber Look sugar lingo so you can choose better foods for small amounts of sugar fat and sodium which is salt 2 000 HIDDEN SUGARS Foods can contain more than Number of calories in the diet on which food label percentages are based 50 forms of sugar Often the ingredients list contains several of them Some of the hidden The Nutrition Facts label lists the type and amount of nutrients Percentages tell if a food is a poor good or high source of an ingredient The food label lists nutrients according to amounts contained within the product Avoid packaged foods high in sugar sodium and fat sugars to watch for include sucrose fructose lactose or any other word ending in ose Also watch for syrups especially high fructose corn syrup HFCs HFCS is similar to sucrose table sugar and is added to many foods Eating too much of any sugar is linked to weight gain and heart
