An Excerpt from the AMERICAN COLLEGE OF SPORTS MEDICINE -

FOODS TO KEEP YOUR BODY
HEALTHY
by Nancy Clark, M.S., R.D.

Once upon a time, certain foods, such as bacon and eggs, burgers and fries, and ice cream and cookies, were eaten without a twinge of guilt. But as the years pass and good health becomes more fragile, these meals have become known as heart-attacks-on-a-plate.

People repeatedly ask, “What are the best foods to eat to enhance my health?” and “What are the worst foods to eat and what foods should I avoid?” Indeed, food can be powerfully harmful. A bad diet contributes not only to heart disease, but also cancer, hypertension, osteoporosis,
obesity, kidney disease, macular degeneration (damage to the retina) and a plethora of other ailments. Yet, the answer to the question about “bad foods” is simple: the foods to avoid are items that are moldy, poisonous, or those to which you are allergic. Other than that, all foods
in moderation can be balanced into a healthful diet.

Eat More of the Best

To tip the balance in favor of your good health, focus your menu on health protective foods. By eating more of the
best foods and less of the rest, you can have a powerful impact on your future health and well being.  These suggestions are easy ways to improve the quality of your daily diet, so even if you are a junk food junkie, you can take steps to reach your life’s potential.

Tip #1: Front-load your calories:

By eating a heartier breakfast, lunch and a planned afternoon snack (or even a second lunch, if dinner won’t be until after 7 p.m.), you’ll
consume more nourishing foods. Cereal, milk and a banana at 7 a.m. can cure cravings for donuts, pastries or croissants at 10 (and even at 10 p.m. for that matter) and reduce the risk of gaining weight.

Tip #2: Eat more whole foods:

Enjoy more whole apples instead of apple juice; more whole wheat breads instead of breads, pitas and wraps made from refined white flour; more whole grain cereals like granola instead of sweetened brands. By choosing more whole foods, you get more fiber. Fiber is satisfying; it
helps you feel full longer and curbs your appetite so you end up eating fewer sweets and fats without feeling denied or deprived.

Tip #3: Eat fruit in the morning:

Of all health-protective foods, fruits are among the best. Yet most Americans eat way too little fruit; it is often unable to compete with chips, cookies and candy. The easiest way to improve your fruit intake is to make a point of eating fruit for breakfast, such as a banana. Choosing fruit for snacks throughout the day can displace “junk.”

Tip #4 Eat more peanut butter and nuts:

Although nuts are high in fat, their oil is health-protective. Research suggests people who eat nuts (including peanut butter) five or more times a week have a 50 percent lower risk of heart disease. While peanut butter on a whole-grain bagel for breakfast may seem like a decadent treat to some folks, it can be an honorable breakfast choice. For more balance, add a glass of lowfat milk and/or a banana.

BE THE BEST!!!

If you have any questions, feel free to contact me here by phone @ (951) 697-9700, or you may email me  avega@rusd.k12.ca.us 

Please do not use schoolnotes to try and forward any questions or concerns through their server. Simply copy and paste the address above to your email account and I will definitely receive your email and will respond to it in a timely manner. 

 Sincerely,

 Mr. Vega