Mom is right when she says “Eat your vegetables.” It’s never too early to start good eating habits. Today’s lesson will help you focus on following a healthful diet.
WE’VE got an obesity problem. Kids as young as you are now developing diabeties and heart problems. It’s time to start watching what you eat.
Maybe you hear it every night at the dinner table – “Eat your veggies.” Mom’s advice is good advice because it’s a well-known fact that fruits and vegetables do your body good.
You can actually use color to help you. The more colorful your diet, the better it is. Beige and brown foods, like potatoes and meats, might taste great, but they don’t pack the nutritional punch of fruits and vegetable. A steady diet of fast food can put you on a fast track to becoming overweight and developing health problems as you grow up. You need a balanced diet from the four major food groups – meats and proteins, fruits and vegetables, milk and dairy and breads and grains.
How do colorful foods help your body? Fruits and vegetables contain phytochemicals. These are produced by the plant and help prevent disease. While they are not considered nutrients, they are considered essential in preventing disease. More than 900 have been identified and as many as 100 might be found in a single serving of vegetables . But don’t microwave your veggies – you’ll destroy 90 percent of the phytochemicals.
Here’s a quick rundown of how they work. Blueberries are blue because of anthocyanin, a phytochmical that is an antioxidant. Antioxidants help reduce fat in the arterie. They also help fight “bad cholesterol” Get your daily dose of antioxidants by eating your favorite berries.
Tomatoes are red because of a phytochemical called lycopene. It helps lower the risk of cancer and heart disease.
Where do carrots, oranges and marigolds get their color? Carotenoids. This phytochemical is an antioxidant that helps protect against damage caused by light and oxygen. It also contains Vitamin A.
Garlic, onions, chives and leeks not only spice up your recipe, but they also contain allyl sulfides, which can help stop bad cells (cancer cells) from growing. Eat these often and keep some mints handy.
Broccoli might not be your favorite food, but it is one of the healthiest. It contains vitamins A, C and K. It is a leading cancer-fighter. It even helps get rid of harmful toxins in your body. The best way to enjoy it is steamed. Boiling it reduces the nutrients. Add a little squeeze of lemon and it’s pretty good. So is spinach! (Just ask Popeye.)
Another good thing about fruits and veggies is that you can eat as many of them as you like They won’t clog up your arteries or give you trouble zipping up your jeans (they don’t make you fat the way meat and sweets do). Fresh fruit is a popular dessert in other parts of the world where typical treats of candy, cakes and other sweets are not readily available.
While you can have all the broccoli and blueberries that you want, take it easy on other things like sugary sweets and fried foods. Too much sugar can rot your teeth and too much fat is hard on your heart.
It can be tough to eat healthy in today’s face paced world. Even students have to eat on the go. But making an effort now, while you ‘re young, means growing up strong.
Today’s lesson fulfills the following New York standards: English language Arts E1c, E3c, E3d, Science S4c
New York Post Activities
MaKe a list of your favorite veggies.
PLAN a one-day of healthy meals. This includes breakfast, lunch, dinner and snacks.
CREATE your own recipe featuring a vegetables or fruit as the main ingredient. Have a veggie pot-luck lunch featuring recipes by the class.
Teachers: For more information about the New York?Post’s Classroom Extra program, contact Customer Service at 1-800-552-7678. Today’s lesson can be found in Classroom Extra at nypost.com.