20th fia fia cooking-- [North Island--Nanumaga] Health & Nutrition Concept (25/05/2012)

<<<To Eat is To Be Healthy>>>

PLACE: Lotohoni Primary School  photos by Jancsi

Before Eating

Source from http://bettysecret.blogspot.com/2009/05/lets-wash-our-hands.html

How To Eat

Grains

The grain group includes any food made from wheat, oats, cornmeal, barley, or other grain. Bread, tortillas, cereal, rice, and pasta belong in this group.

At least half of the grains kids consume each day should be whole grains, such as oatmeal, brown rice, and whole wheat. Whole grains contain dietary fiber that can help protect against constipation and may also help control weight. Eating a diet rich in whole grains also might decrease the risk of developing heart disease and diabetes.

They're different from refined grains, such as those in white bread and white rice, which have been processed and many of their nutrients removed. Most refined grains are enriched, which means that nutrients, except fiber, are added back after processing.

The new guidelines take into account a child's gender, age, and activity level. For example, for kids who get about 30 minutes of exercise per day, the USDA recommends:

Source from
http://kdtoptometry.com/2011/06/us-replaces-food-pyramid-with-nutrition-plate/

• 2- to 3-year-olds: 3 ounces
• 4- to 8-year-olds: 4-5 ounces
• 9- to 13-year-old girls: 5 ounces
• 9- to 13-year-old boys: 6 ounces
• 14- to 18-year-old girls: 6 ounces
• 14- to 18-year-old boys: 7 ounces

What's an ounce? Each of the following equals about 1 ounce:

• 1 slice of bread
• ½ English muffin or small bagel
• 6-inch tortilla
• ½ cup cooked rice or pasta
• ½ cup oatmeal
• 1 cup ready-to-eat cereal

Vegetables

Vegetables provide many of the vitamins and minerals kids need for good health, and are naturally low in calories and contain fiber. The vegetable group is divided into five subgroups based on their nutrients: dark green, orange, dry beans and peas, starchy, and other vegetables. For best nutritional value, serve a variety of vegetables to your family each week.

For kids who get about 30 minutes of exercise each day, the USDA recommends:

• 2- to 3-year-olds: 1 cup
• 4- to 8-year-olds: 1½ cups
• 9- to 13-year-old girls: 2 cups
• 9- to 13-year-old boys: 2½ cups
• 14- to 18-year-old girls: 2½ cups
• 14- to 18-year-old boys: 3 cups

Fruits

Fruits have important nutrients like vitamin C, potassium, and fiber. Fruit juice retains the vitamins and minerals, but loses the fiber, so choose whole or cut-up fruits over juices. When serving canned fruit, choose fruit packed in juice rather than syrup.

For kids who get about 30 minutes of exercise each day, the USDA recommends:

• 2- to 3-year-olds: 1 cup
• 4- to 8-year-olds: 1-1½ cups
• 9- to 13-year-olds: 1½ cups
• 14- to 18-year-old girls: 1½ cups
• 14- to 18-year-old boys: 2 cups

Milk

This group includes milk and other dairy products that retain their calcium content, such as yogurt and cheese. Besides providing calcium, dairy products are important sources of vitamin D and protein. Vitamin D helps the body absorb calcium and use it for healthy bones and teeth. Serve low-fat or nonfat milk and dairy products to kids over 2 years old.

For kids who get about 30 minutes of exercise each day, the USDA recommends:

• 2- to 3-year-olds: 2 cups
• 4- to 8-year-olds: 2 cups
• 9- to 13-year-olds: 3 cups
• 14- to 18-year-olds: 3 cups

Meat and Beans

This food group provides protein, which helps build, maintain, and repair body tissue. Foods in this group also have other important nutrients, such as B vitamins and iron.

For kids who get about 30 minutes of exercise each day, the USDA recommends:

• 2- to 3-year-olds: 2 ounces
• 4- to 8-year-olds: 3 to 4 ounces
• 9- to 13-year-olds: 5 ounces
• 14- to 18-year-old girls: 5 ounces
• 14- to 18-year-old boys: 6 ounces

An ounce of meat, poultry, or fish counts, of course, as a 1-ounce serving for this group. And in general, so do the following:

• ¼ cup cooked dry beans
• 1 egg
• 1 tablespoon peanut butter
• ½ ounce nuts or seeds

Oils

Oils are fats that are liquid at room temperature, like the vegetable oils that are commonly used in cooking, such as olive oil, corn oil, canola oil, and sunflower oil. Oils can come from many different plants and fish.

Some foods are naturally high in oils, like nuts, olives, some fish, and avocados. Most oils are high in monounsaturated or polyunsaturated fats. These fats raise (good) HDL cholesterol, which seems to help prevent heart problems, and do not raise levels of (bad) LDL cholesterol, which can lead to heart problems.

Solid fats, like butter, shortening, and margarine, contain more saturated fats and/or trans fats than oils. Saturated and trans fats can raise LDL cholesterol levels in the blood and increase a person's risk for heart disease.

Oils contain essential fatty acids and are needed for good health. However, oils are high in calories and should be limited.

For kids who get about 30 minutes of exercise each day, the USDA recommends:

• 2- to 3-year-olds: 3 teaspoons
• 4- to 8-year-olds: 4 teaspoons
• 9- to 13-year-olds: 5 teaspoons
• 14- to 18-year-old girls: 5 teaspoons
• 14- to 18-year-old boys: 6 teaspoons

 

After Eating 

<Brush teeth>

1.

After flossing, moisten your toothbrush with water and apply a thin strip of toothpaste. Try to choose one that contains fluoride.

2.Start in the Back

Start with your upper molars (back teeth) on your left side and work in a clockwise direction.

Point the bristles toward the gumline, in a 45-degree angle. Use a short circular motion for approximately 20 seconds.

3. Roll Away

Source from
http://www.b4bh.com/vb/t207944.html

 

After 20 seconds, roll the brush head away from the gumline, so the bristles sweep the surface of the tooth, removing the food and plaque.

4. Work in a Clockwise Direction

Continue working in a clockwise direction, ending with the lower molars on your left side. Repeat step two and three for the inside surface of the upper and lower molars.

5. Brushing the Back Surface of the Upper Front Teeth

Brush the lingual (back) surface of the upper-front teeth by using the tip of the toothbrush head. Direct the bristles toward the gumline, and use a flicking motion down the surface of the tooth. Do this 2 to 3 times.

6.Brushing the Back of the Lower Front Teeth

Point the bristles of the tip of the toothbrush toward the gumline. Flick the bristles up, away from the gumline in a sweeping motion. Do this 2 to 3 times.

7.Brush the Biting Surface

Brush the biting surface of the upper and lower premolars and molars, using a circular motion. 

8.     Brush Your Tongue and the Inside of Your Cheeks

Using a gentle circular motion, brush your tongue for 30 seconds and the inside of your cheeks for 30 seconds.

9.     Finish Up With a Rinse

Finish by rinsing with either water or your choice of mouthwash. Don't forget to smile!

Source:

The American Dental Association. Oral Health Topics - "Cleaning Your Teeth and Gums".