A fun way for your children to learn how to plan a balanced meal. Color and make lunch activity pack includes all pieces necessary to create two balanced lunches. Part of my “Nutrition Fun for Kids” bundle.
Meets Health Science Core Curriculum requirement for kindergarten through second (and even fourth) grade:
Recognize that not all foods served are healthy
Make a plan to choose healthy choices
Plan a healthy, balanced meal
Answer Key included.
The Color and Make Lunch activity pack has been revised and expanded to include 6 adorable recipe cards for your kids–or you–to put their favorite recipes.
This product is also available as part of a HUGE bundle here.
Education materials are also available to supplement this lunch activity pack at Choose My Plate
This is a quick summary of why you need folate, also known as vitamin B9, in your diet. Folate is important for healthy fetal development. It is important in preventing heart disorders, sperm abnormalities, and birth defects. Folate also helps build muscles, and is needed for red blood cell production. Below are 5 reasons why you need folate. (This post may contain affiliate links).
1. You Need Folate for Healthy Fetal Development
Folate is important for healthy blood in adults as well as unborn babies. Thus, folate sufficiency reduces the risk of folate-deficiency anemia. Macrocytic anemia is another name for this type of anemia. “Macro” means big, “cytic” refers to cells. Thus, “macrocytic” literally means large red blood cells.
2. Red Blood Cell Production and Prevention of Anemia.
Anytime anemia is present, it means there is not enough oxygen being transported through the blood. This results in fatigue for the already born person. Anemia causes mental retardation, learning disabilities, and increased risk of infection and growth retardation. Thus, folate insufficiency during pregnancy increases the risk of birth defects in the unborn child.
3. Folate Prevents Birth Defects
Studies show that sufficient folate intake during pregnancy reduces birth defects by 50%.
4. Prevents Heart Disorders
Homocysteine is an amino acid that, when it is too high, leads to an increased risk of heart disease and stroke. Sufficient folate in the diet reduces harmful homocysteine levels in the blood. Thus, folate reduces the risk of heart disease and stroke by reducing homocysteine levels in the blood.
Folate has also been shown to reduce the thickening of the arterial wall. This is another way that folate reduces the risk of cardiovascular disease (CVD).
5. Folate Fights against Chromosome Abnormalities
Folate fights against chromosome (think “genetic”) abnormalities in sperm. This means that it is possible to reduce the risk of birth defects even before conception by assuring you are eating enough folate-rich foods. This applies to men as well as women.
Originally I only intended to write about 5 Reasons Why You Need Folate. However, I found another good reason. (And there are more, but this is just a quick summary).
6. Folate is important for Healthy Muscles
Muscles are made stronger and bigger with the help of folate, which is required for the conversion of arginine to nitric oxide (NO). So, if you or anyone you know, is trying to strengthen and grow your muscles, a folate-rich diet will help with this process.
Below is a delicious recipe that is rich in folate, vitamin B6, iron, vitamin a, vitamin c, and fiber.
What exactly is vitamin B6 and why is it important? And if it is so important, how do I know which foods are high in B6? If you have asked or are asking any of these questions, you have come to the right place! Here are 6 reasons you need vitamin B6. (Post may contain affiliate links).
Vitamin B6, also known as “pyridoxine,” is an essential nutrient. Pyridoxal phosphate is the name for the active form of vitamin B6.
Vitamin B6 acts as a “co-enzyme” in many reactions in the body.
In case you don't know what an enzyme is, it is a chemical in the body that gets things done. For example, lactase is the enzyme that breaks down lactose, the sugar in cow's milk. Other examples of enzymes are lipase, the enzyme that breaks down fat. (Lipids are the technical term for fats). And amylase, which is in your spit, breaks down starch. Most of the time, if the word ends with “ase,” and it's connected to the human body, it is an enzyme.
So, vitamin B6 is essential for enzymes, such as lactase, lipase, and amylase, to work properly.
Vitamin B6 is also important in the synthesis of neurotransmitters (think transmission of nerves). Low amounts of certain neurotransmitters, including serotonin and dopamine, are implicated in various mental health issues, including depression and ADHD.
B6 is necessary for hemoglobin synthesis. Hemoglobin is the molecule that carries oxygen through your blood. Low hemoglobin leads to anemia.
So, iron is not the only nutrient that is important for healthy red blood cells. Vitamin B6 is necessary as well.
Vitamin B6 is an important co-factor in the body's production of other important nutrients, such as the essential mineral selenium. A co-factor is a “helper” for proteins in the body, and is similar to a co-enzyme.
B6 is important for the conversion of tryptophan to niacin. Tryptophan is an essential amino acid found in turkey and other foods. Niacin is another important and essential B vitamin. (vitamin B3)
Vitamin B6 is important for glucose metabolism.
Gene expression requires sufficient vitamin B6 in order to work correctly. (Think sufficient B6, reduced mutations/problems in the gene).
This is 6 reasons why vitamin B6 is important.
Why is Vitamin B6 inadequacy so common today?
Vitamin B6 is low in the American diet. This is because of low intake of whole grains, fruits, and vegetables.
What Foods are High in Vitamin B6?
Vitamin B6 is found in whole grain breads and cereals as well as fruits, vegetables, and nuts.
Specific examples of foods high in vitamin B6 include:
Bananas, pistachios, chocolate, avocado, whole grain breads, whole grain pasta. (B6 is found in the highest amounts in the germ). Also, green leafy vegetables, milk, fortified cereals, red meat, eggs, and turmeric.
Click here to receive a FREE table on foods high in vitamin B6 as well as a table of foods high in Folate.
1. Exercise Beats the Winter Blues by Getting Your Blood Pumping
Morning is the best time for getting brain work in because I'm fresh, just had my coffee and I have all sorts of ideas. By 1:30-3:00 I start to feel sluggish and in need of a brain break. In the past I took naps, but that just made me feel worse. Now when I start to get drowsy/anxious, I head to the gym. I always feel better afterward. I'm more alert, relaxed and ready to head back to the drawing board.
2. Exercise Beats the Winter Blues by Releasing Endorphins
One of the main reasons you feel better about yourself after working out is because getting the blood pumping releases the “feel-good” hormones known as Endorphins.
“Exercise decreases the stress hormones such as cortisol and increases endorphins. Endorphins are the body’s natural feel good chemicals, and when they are released through exercise, your mood is boosted naturally. As well endorphins, exercise also releases adrenaline, serotonin, and dopamine.” Quote from https://www.naturaltherapypages.com.au/article/Exercise_Endorphins
3. Exercise helps your body use vitamin D.
We live in the Pacific Northwest, so we get a limited number of high quality sunlight, especially in the winter. As a result, many people in this area struggle with Seasonal Affective Disorder (SAD), which is a disorder that results in depression during certain times of the year and has been associated with lack of sunlight.
Exercise has been shown to not only relieve SAD, but to help your body use vitamin D.
People even in sunny areas like southern California can suffer from vitamin D deficiency.
I have only lived in the Oregon for about 12 years. I came from sunny southern California, but I have struggled with depression for 30 plus years. It wasn't until I moved to Oregon that I discovered the depression I've suffered from in the past was mostly related to vitamin D deficiency.
I take vitamin D regularly now. As a result, most of my depression has lifted. However, it wasn't until I started working out daily that my depression symptoms were completely alleviated.
I don't know about you, but I always feel better when I do something I know is good for my health, especially if it's something that is a challenge or that helps me achieve my goals.
5. Exercise releases nervous tension and relieves anxiety.
I get this nervous “I don’t know what I’m going to do with myself” feeling often in the afternoon, especially when my brain shuts off and I feel like I “should” be doing something. After I workout, not only do I feel better knowing I made the healthy choice, but my nervousness is relieved.
Hitting the track takes energy. I simply don't have enough excess energy to let things bother me after I've had a good workout. Thus, problems that seemed insurmountable before a good workout seem like not as big a deal.
And according to Mayo Clinic (and many other sites), this is a scientific fact.
6. Working out increases your metabolism, allowing you to burn more calories for the next 24 hours.
Not only will you burn extra energy when you hit the gym, but you will find that working out regularly will give you more positive energy. You will feel more motivated to do the other things in your life that need doing.
Losing weight, especially when we're carrying extra poundage, is definitely good for the mood!
7. Working out helps you sleep better
Unless you work out right before bed. If you prefer nighttime workouts it's common to have more difficulty sleeping at first. But this is only temporary. After your body gets used to the change in activity, you will actually sleep better. If you work out earlier in the day this should not be a problem in the beginning.
Okay, so we've established that exercise will help you beat the winter blues. However, just running to the gym or the park without planning ahead can interfere with your goal of feeling better.
So please consider the following suggestions before going out to exercise.
3 Important Things to Remember to Help Make Your Workout Successful
1. What you eat before and after your workout is Important.
Low carbohydrate diets are trendy right now. However, if you want to have the energy you need to complete a successful workout, you need some carbohydrates and protein.
Glycogen is a storage form of carbohydrate. This is what your body needs for energy during a workout. When not enough carbohydrate has been eaten through the diet prior to your exercise, or if you have been restricting carbohydrates excessively, you will not have sufficient carbohydrate. As a result, you will not perform at your best during your workout. Thus, make sure you have a light meal with carbohydrates (click here for free table) within 2-3 hours of starting your workout.
Carbohydrate has also been shown to improve immunity during a workout as well. (More on that later).
I can’t believe how many people I see at the gym sweating like crazy, who have absolutely no water nearby. So many times I have wanted to say something. But I refrain because they're people I don't know.
However, it really bothers me when I see people sweating like crazy with absolutely no water nearby.
Oftentimes when people exercise, they think that losing weight during the exercise session is a good thing. However, it is not.
When you weigh yourself before a workout and after a workout, your weight should not change.
If you lose weight during a workout, this means you need to drink more water to prevent dehydration. For example, if you lose a half pound, you need to drink 8 ounces of water.
If you gain weight, they may mean you drank too much water. And this is much more common than people realize, especially among major athletes like marathon runners. So next time, try drinking a bit less water and weight yourself again to measure intake.
The best gauge of whether you need to drink water during a workout is when you feel thirsty–however, it's not fail-safe.
Like I said before, weigh yourself before and after.
Weight loss is a long-term goal of working out–NOT a short-term goal.
3. It is Important to stretch before and after you workout.
This is another thing that I see too many people neglecting. I would say that well over ½ of the people I see work out at the gym do not stretch. This not only increases the risk of injury, but it will interfere with progress. Click here for a few quick stretching exercises you can do before and after exercise.
If you're interested in more specifics on calories burned while doing various forms of activity, I found a great table. Click here for an extensive list of calories burned during various types of exercise and activities.
Click here for some helpful exercise and diet apps that I like and that I posted about previously.
There are at least 5 reasons the color of fruit is important. Today, let's briefly discuss phytochemicals and their role in making fruits colorful.
In addition to giving beautiful colors to fruit, phytochemicals are key for optimal health. But, what exactly is a phytochemical?
Phytochemicals
Also called, “phytonutrients,” phytochemicals are important compounds found in all plants. Phytochemicals are what protect plants from fungus, germs, bugs, and disease. These compounds, though not currently considered “essential,” have been shown to have protective effects on humans as well. Five of the most well known phytonutrients are beta-carotenes, lycopenes, anthoxanthins, and anthocyanins.
Note that no fruit or plant contains only one type of phytochemical. The ones discussed are the predominant type found in particular fruits, and are discussed separately to keep things simple.
Beta-carotene
The pigment that makes the color of fruits, including mangoes and lemons, orange or yellow, is a form of vitamin A. Beta-carotene is part of the “carotenoid” family, which includes other phytochemicals to be discussed in more depth later. Beta-carotene is an antioxidant, and has been shown to have anti-aging and anti-cancer effects. As a source of vitamin A, Beta-carotene is also important for healthy eyes and skin.
Lycopenes
Lycopenes make fruit, such as watermelon and raspberries, red, and are also part of the “carotenoid” family. These pigments are excellent sources of vitamin A. Lycopenes are important for healthy eyes and skin, and are associated with reduced risk of cancer, especially prostrate cancer.
Anthoxanthins
These pigments are powerful antioxidants. Antioxidants are what protect us from environmental damage, damage from the sun, and from toxic substances such as second hand smoke. Antioxidants also help us to fight off infection and illness. Anthoxanthins are found in “colorless” or white fruits, such as coconut, apples and pears.
Anthocyanins
Anthocyanins give the color of fruit blue, purple and red, and are also powerful antioxidants. Purple and blue fruits are good for healthy brain, bones, and arteries. This is largely because of the presence of anthocyanins.
Chlorophyll
Is found in every green plant, because Chlorophyll makes plants green.
In basic biology, we learn that Chlorophyll is the chemical that gives plants the ability to convert carbon dioxide and water. A process known as “photosynthesis,” Chlorophyll is also what enables plants to receive the energy from the sun, and to produce glucose (sugar) and oxygen.
A particularly interesting thing about the Chlorophyll molecule is that it contains magnesium. Thus, ALL green plants contain magnesium. Here is a picture of the Chlorophyll molecule:
The “Mg” smack dab in the middle of the molecule is none other than magnesium. I think that is so cool! And for you techy types, the “Cs” are carbon atoms, which are the building blocks of carbohydrates. The “Ns” are nitrogen atoms, which are the building blocks of amino acids, which are the building blocks of proteins.
In addition to magnesium, green plants are high in vitamin A, C, B6, and fiber. Green fruits rich in these nutrients include green grapes, limes, and kiwi fruit.
Since limited research has been done on phytonutrients (though more is happening as I speak), there is still very little we know about what it is exactly that makes an orange or a raspberry healthier than a supplement that contains the known vitamins and phytonutrients.
Whole Food versus Supplements
This is why it is important to consume the whole food as much as possible. Supplements usually contain isolated nutrients in an attempt to target certain beneficial ingredients (and to make money). For example, you can buy Lycopene by itself in supplement form. While the lycopene supplement may have something good to offer, it is not the whole raspberry or tomato. So, there is no way it can be as good for you as the full tomato. Supplements are man-made, and raspberries and other fruits are made by our loving Creator. So, it is nearly always going to be more beneficial for you to eat the whole foods over the supplements.
As for encouraging your family to eat more fruits, and to get your preschoolers started, here is a simple and fun matching activity I think they (and you) will enjoy. Click here to see it.
This delicious, colorful fruit salad is sure to win the hearts of many including your kids.Though the original recipe is for everything to be mixed together, it's okay to serve fruits in separate bowls/plates for children with sensory issues or for toddlers and other young children.
Prep Time20 minutesmins
Cook Time5 minutesmins
Total Time25 minutesmins
Course: Salad
Cuisine: American
Keyword: healthy, kid friendly recipes, recipes kids love
Servings: 4Servings
Calories: 172kcal
Author: Betty Crocker
Ingredients
4cupsCut up fruit4 different colors is best
2 tbspLime JuiceFresh is best
2 tbspHoney
1/4 teaspoonpoppy seedFound in Spice Aisle of most grocery stores
1teaspooncorn starch
Instructions
Just before adding dressing:Cut up 4 (four) cups of desired fruits.To make Dressing:Mix lime juice, honey, cornstarch and poppy seed in small saucepan. Heat, stirring constantly until mixture thickens and boils. Usually no more than 5 minutes. Cool 5 minutes.Toss dressing with fruit and serve. Recipe can easily be doubled or tripled as needed.
Notes
Fruit Combination ideas:Red apples, bananas, oranges, green grapesBlueberries, cantaloupe, honeydew, strawberriesKiwifruit, bananas, red grapes, pineappleStrawberries, blueberries, apricots, peachesNectarines, peaches, plums, strawberriesRaspberries, peaches, bananas, kiwifruit
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The “Mg” smack dab in the middle of the molecule is none other than magnesium. I think that is so cool! And for you techy types, the “Cs” are carbon atoms, which are the building blocks of carbohydrates. The “Ns” are nitrogen atoms, which are the building blocks of amino acids, which are the building blocks of proteins.
