Eating well can be the most enjoyable way to obtain optimal health. Proper nutrition can prevent the development of chronic diseases as well as provide you with the nutrients needed to support optimal growth and development, stable energy levels, a healthy weight, and a vibrant, healthy life.
Good nutrition has a positive and direct impact on your ability to do well in in everything you do. When your nutritional needs are met, you have the cognitive energy to learn and achieve.
Protein – Choose a variety of foods with lean protein
Protein is an indispensable nutrient and can be found throughout every tissue in our body. Protein is a vital source of energy but the most important function of protein is building and repairing tissue. We also need protein for our immune function, proteins transport vitamins and minerals throughout our body.
Grains – Make half of all the grains you eat whole grains
Eating grains, especially whole grains, provides health benefits. Dietary fiber from whole grains, may help reduce blood cholesterol levels and lower risk of heart disease, obesity, and type 2 diabetes. Grains are important sources of many nutrients, including several B vitamins, magnesium and selenium.
Fruits – Make at least half of your plate fruits and vegetables
Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.
Vegetables – Make at least half of your plate fruits and vegetables
Eating vegetables provides health benefits — people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.
Dairy – Always choose fat-free or low-fat (1%) milk
Milk and dairy products are especially important to bone health during school aged years, when bone mass is being built. It provides important sources of calcium, potassium and vitamin D, and help to reduce the risk of cardiovascular disease, type 2 diabetes, and help to lower blood pressure in adults.
Follow the links provided to learn more regarding the benefits of proper nutrition.
Decrease Portion Sizes
The Dietary Guidelines encourage you to enjoy your food, but eat less and to avoid oversized portions.
The amount you eat or drink plays an important role in your energy balance strategy. Most people eat and drink more when served larger portions. Choosing smaller portions can help you lose weight and keep it off.
Portions have increased over time. See examples here. You may be eating more than you realize. Some common food portions can equal the amount that is recommended for the whole day. For example, on a 1600 calorie Daily Food Plan, 5 ounces a day of grains are suggested. Some bagels weigh up to 5 ounces - the entire day's allotment of grains!
Your Daily Food Plan helps you manage your daily intake by recommending the amount of food you need from each food group.
Your portions at each meal do not need to be any specific amount-but to stay within your energy needs, the total amount you eat each day should match the total amount recommended for each group. For example, 1 regular slice of bread counts as 1 ounce of grains. This doesn't mean that you have to eat a sandwich with one piece of bread. It just means that if you eat two slices, you should count them both toward your total grain intake for the day.
Concerned about eating smaller portion sizes? Here are some common "stumbling blocks" and ideas to help you overcome these barriers:
In This Section
Health Screening Schedule
Pre-K, K, 2, 4, 6, 8 and 9th grade wellness classes
September 6, 7, 8 North Parkway
September 12, 13, 14, 15 Northeast
September 19, 20, 21 Rose Hill
September 26, 27, 28 West Bemis
October 12, 13 Denmark
October 17, 18 South
October 20, 21 Alexander
October 24, 25 Lincoln
October 27, 28, 31 Lane
November 1, 2, 3 JCT
November 9, 10 East
November 15, 16, 17 Thelma Barker
November 21, 22 Community Montessori
November 29, 30 Pope
December 5, 6, 7 Arlington
December 12, 13, 14 Andrew Jackson
December 15, 16 Whitehall
January 9, 10, 11 North Parkway
January 17, 18, 19 Northeast
January 23, 24, 25 Rose Hill
January 30, 31 West Bemis
High School Wellness classes will be scheduled with the Wellness teachers by the school nurse. Health Screens need to be completed 2-3 weeks prior to the end of each semester.