Health Topics

Mission

The goal of this webpage is to create a fun and interactive approach to health related topics. The topics will mostly include nutrition, physical fitness, and safety. This site is designed to be utilized by both parents and students. Topics will be updated regularly so I encourage you to visit often!

 

Recipes

Recipes will be added regularly! They will include healthy lunch and afternoon snack ideas!

Awesome Applesauce

This snack would be wonderful after school or in a tupperware dish to take in lunches!

Ingredients:

  • 2 small apples
  • 2 tbsp. lemon juice
  • 2 tsp. sugar
  • 2 pinches of cinnamon

 Directions:

  1. Peel the apples and cut them into small pieces. Throw out the core.
  2. Put the apple pieces and lemon juice into the blender or food processor. Blend until the mixture is very smooth.
  3. Pour the mixture into two small bowls and stir in the sugar and cinnamon.
  4. Enjoy your awesome applesauce!

Servings: 2

Nutritional content:

84 calories
0 g protein
0 g fat
22 g carbohydrate
2 g fiber
0 mg cholesterol
3 mg sodium
14 mg calcium
0.3 mg iron


Yogurt Grahams

 

Spread light fruit-flavored yogurt on a graham cracker square, top with a second square. Wrap in plastic wrap and freeze. Great snack to serve after school!

Nutritional content:

  • 110 calories
  • 7.5g protein
  • 0.7g fat
  • 18.5g carbohydrates
  • 5mg cholesterol
  • 100mg sodium

 

 

Serving Recommendations for Children

The serving recommendations are from the American heart association.

Daily Estimated Calories and Recommended Servings for Grains, Fruits, Vegetables, and Milk/Dairy by Age and Gender

 

 

1
Year

2–3
Years

4–8
Years

9–13
Years

14–18
Years

Calories

900 kcal

1000 kcal

 

 

 

Female

 

 

1200 kcal

1600 kcal

1800 kcal

Male

 

 

1400 kcal

1800 kcal

2200 kcal

           

Fat

30-40% kcal

30-35% kcal

25-35% kcal

25-35% kcal

25-35% kcal

           

Milk/Dairy

2 cups

2 cups

2 cups

3 cups

3 cups

           

Lean Meat/Beans

1.5 oz

2 oz

 

5 oz

 

Female

 

 

3 oz

 

5 oz

Male

 

 

4 oz

 

6 oz

           

Fruits

1 cup

1 cup

1.5 cups

1.5 cups

 

Female

 

 

 

 

1.5 cups

Male

 

 

 

 

2 cups

           

Vegetables

3/4 cup

1 cup

 

 

 

Female

 

 

1 cup

2 cups

2.5 cups

Male

 

 

1.5 cup

2.5 cups

3 cups

           

Grains

2 oz

3 oz

 

 

 

Female

 

 

4 oz

5 oz

6 oz

Male

 

 

5 oz

6 oz

7 oz

*Calorie estimates are based on a sedentary lifestyle. Increased physical activity will require additional calories: by 0-200 kcal/d if moderately physically active; and by 200–400 kcal/d if very physically active.

 

 

Portion Control Tips for Children

Here are some tips to help you and your child with portion sizes:

  • A 1/2 cup serving of canned fruit, vegetables, or potatoes looks like half a tennis ball sitting on your plate
     
  • 3 ounces of meat, fish, or chicken is about the size of a deck of playing cards or the palm of your hand
     
  • A 1 ounce serving of cheese is about the size of your thumb or about the size of a dice
     
  • A 1 cup serving of milk, yogurt, or fresh greens is about the size of your fist
     
  • 1 teaspoon of oil is about the size of your thumb tip