Nutrition Tips

Water

Our bodies are at least 60% water. If we don’t drink enough water, we can actually slow ourselves down, feel more hungry, and have a hard time focusing. Make sure you drink plenty of water during the school day. Bring a water bottle to school and fill it up at least 3 times this week!

Vegetables

Vegetables are filled with vitamins and minerals that help us grow and learn. As students, we are supposed to get at least 3-5 vegetable servings per day! How many have you had so far today? Start tracking and make it a goal to get at least 3 every day this week. Start by grabbing at least one veggie at lunch today!

Fruit

Fruit should be eaten in its most natural form! It is loaded with fiber and vitamins that help us keep full and fill us up with energy. As students, we need to get at least 2 pieces of fruit each day. Make sure you grab an apple or a banana at lunch today and each day this week!

Variety

Do you eat a lot of the “same” foods? Eating a variety of foods each day helps our bodies get all of the nutrients we need to grow and learn. Each day this week, try a new food for lunch. If you take applesauce for fruit today, grab a banana for a fruit tomorrow. If you usually pick the 1st entrée at lunch, try the 2nd entrée at least one time this week!

National School Lunch Week

This week (check dates each year) is National School Lunch Week! The lunch staff works very hard to make a nutritious lunch every day to help you grow up healthy! If you eat school lunch today, make sure you say thank you to the lunch staff for all that they do!

Milk

Do you know something that you can drink that helps build your bones, strong teeth and muscle? Milk can! Milk is loaded with calcium and vitamins to help build our bodies strong. This week, make sure you drink at least one carton or glass of milk each day at school and at home!

Whole Grains

Whole wheat bread, brown rice, and oats are all considered Whole Grains. Whole Grains are loaded with fiber that keeps us full and keeps our energy going during the day. Each day this week, make sure you choose a whole grain with your breakfast, lunch, and dinner!

Protein

Do you know a food group that helps our muscles grow, keeps our energy up, and keeps us full? It’s protein! Protein foods include chicken, turkey, beans, eggs, fish, and beans. To keep us strong, make sure you eat some protein every time you eat.

Nuts and Seeds

Nuts and seeds are not just for squirrels! They are great to carry on the go or keep in your backpack for a healthy snack. There are many kinds like sunflower seeds, pumpkin seeds, almonds, and hazelnuts.

Beans

Do you eat beans? Beans are full of fiber and lots of nutrition! There are many forms like black beans, brown beans, lima beans, hummus is even made from beans! Make it a goal to try at least 1 serving of beans each week, so be sure to try it during school lunch!

Nutrition Labels

Do you know what the ingredients are in your favorite foods? Next time you eat it, look at the nutritional label. If you can’t pronounce the ingredients, you probably shouldn’t eat it! Try to choose whole, unprocessed foods.

Vitamin C

Vitamin C is a nutrient that is really important to have so you don’t get sick! Do you know what foods are high in Vitamin C? Oranges, strawberries, broccoli, and dark leafy green vegetables are packed with Vitamin C to keep you healthy.

Desserts

Do you like to finish your meal with something sweet? Most of the time, cookies, cakes, or candies are eaten after meals for dessert. These foods aren’t good for your health! Instead of a cookie or brownie for dessert, try fresh fruit with yogurt or pudding made with milk for a sweet treat after meals.

Fiber

Fiber is a nutrient in some foods that helps you stay full for a longer period of time. High-fiber foods include whole grains, vegetables, fruits, and beans. Try to eat as many high-fiber foods as you can throughout the day!

Calcium

Calcium is an important nutrient to have to keep our bones and teeth strong and healthy! Dairy products like cheese, milk, and yogurt are high in calcium. Try to eat at least 2 servings of these foods a day for strong bones and teeth!

Color

Each day, it is important to eat a variety of colors. Different colored foods have different nutrients that we need each day. At your next meal, have a contest to see who can make the most colorful plate.

Antioxidants

Antioxidants are vitamins or other nutrients that act as superheroes in our bodies! They help keep us healthy by getting rid of the “bad guys” in our bodies that can make us sick. Antioxidants are found in brightly colored fruits and vegetables, like sweet potatoes, berries, watermelon, red peppers, and carrots. Try to eat a variety of brightly colored fruits and vegetables at every meal!

Breakfast

Studies have shown that breakfast is the most important meal of the day. Eating a good breakfast can help you do better in school! It can also help you not eat so much at night. Did you know that our schools offer breakfast for you?

Slow Down

Sometimes we rush through meals because we are excited to go to recess or play with our friends. Eating too fast causes you to eat too much so that you get a stomach ache, and when we eat really fast, we don’t get to really enjoy the taste of food! This week when you eat, take your time while you eat and enjoy your food!

Food Safety

If germs grow in our food, it can make us sick. You can keep germs out of your food by always washing your hands before you eat. Germs can also grow when foods are left out of the refrigerator too long. Make sure you wash your hands before every meal and put leftovers in the refrigerator right away!

Staying Active

The food we eat gives us the energy we need to run, play soccer, jump rope, and do all the other fun things we like to do. Staying active helps build strong muscles and is good for your heart. Instead of watching TV or playing video games, play something that gets you up and moving! Try to be active by running, jumping, or playing for at least an hour each day.

Food Groups

The 5 main food groups are fruits, vegetables, meats and beans, dairy, and grains. Each food group is important to keep us healthy! Try to include food from each food group at most meals. Your school lunch offers all five components of food groups!

New foods

Are there some foods that you think you don’t like? Sometimes we think we don’t like new foods because we just haven’t tried them! Be open to trying new foods, especially new fruits and vegetables, because you might find a new food that you really like! This week, try one new food that you haven’t tried before.

Skipping Meals

It is important to eat 3 healthy meals and a few healthy snacks each day. Skipping meals can make you feel tired and cranky, and you won’t have enough energy to play or do the things you want to do. When we skip meals, we sometimes get so hungry that we fill up on junk food later. Make sure you don’t skip breakfast, lunch or dinner!

Eating Out

Eating out at restaurants is fun to do once in a while, but the foods we get at restaurants aren’t usually as healthy as making food at home. When we cook our own foods, we can make sure we use ingredients from each food group, and we don’t have to add too much sugar, salt, or fat. Tonight, help your parent or guardian cook a healthy meal at home!

Vitamin

Vitamin A is an important nutrient that we all need to stay healthy! Vitamin A keeps our eyes healthy and helps us fight off colds and other infections. Vitamin A is found in milk and orange fruits and vegetables, such as carrots, sweet potatoes, cantaloupe, and red peppers. This week, try to eat at least one orange fruit or vegetable each day.

Vitamin D

Vitamin D is another important nutrient for our bodies. Vitamin D works with calcium to keep our bones and teeth strong. Our bodies can make vitamin D when the sun shines on our skin. We can also get vitamin D from foods since it isn’t always sunny! Milk is a great source of Vitamin D, and so are eggs and fish. Eat these foods at least twice a day to get enough vitamin D to keep your bones strong.