Smart snacking eating several small snacks each day

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Smart Snacking Eating several small snacks each day can help growing teens get the nutrients they need. You can choose snacks that promote good health without adding too much fat or too many calories. In small groups, examine the snack labels that your group or teacher has brought to class. Read labels to identify snacks that are low in fat and sugar. In a paragraph, explain other ways the information on labels can help you choose nutritious snacks. A C T I V I T Y HS_HEALTH_U02_C05_L3 12/6/03 8:36 AM Page 127
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S ENSIBLE S NACKS Food Food Group Total Calories per Serving Calories from Fat Air-popped popcorn, 3 cups (plain) Grains 23 0 Apple, 1 medium Fruit 80 0 Bagel, 1 / 2 (small, 2 oz.) Grains 83 10 Bread stick, 1 Grains 42 6 Frozen juice bar, 4 oz. Fruit 75 0 Skim milk, 1 cup Milk 90 0 Sugar-free gelatin ( 1 / 2 cup) Fruit 76 0 with 1 / 2 cup sliced banana Graham cracker squares, 3 Grains 80 15 Pretzel sticks, 50 small Grains 60 9 Fat-free, sugar-free yogurt, 6 oz. Milk 86 0 128 Chapter 5 Nutrition and Your Health The Importance of Breakfast You’ve probably heard the saying, “Breakfast is the most impor- tant meal of the day.” While you sleep, your body uses energy for functions such as breathing and keeping your heart beating. By the time you wake up, your body needs a fresh supply of energy. Studies show that eating a nutritious breakfast improves mental and physical performance and reduces fatigue later in the day. If you eat breakfast, you tend to perform better in school, get better grades, and miss fewer days of school. Eating breakfast may also help you maintain a healthy weight. Skipping this meal may cause you to overeat later in the day. Breakfast foods don’t have to be “traditional,” such as cereal or eggs. Try eating pizza, peanut butter on toast, or a stuffed tomato. To get enough vitamin C, add citrus juice, fruit, or tomato juice to your meal. Breakfast is also a good time to eat a high-fiber cereal and get one calcium-rich serving of milk, cheese, or yogurt. Nutritious Snacks A healthful eating plan can include sensible snacks. When you think about snacks, you might think of potato chips, soft drinks, and candy bars. These foods contain a lot of calories but very few nutri- ents. They may also be high in fat, added sugars, or salt. More health- ful snacks include whole-grain products, fruits, and vegetables. Food companies have also started offering healthier snack choices, such as potato chips that are baked instead of fried. Figure 5.6 lists some healthful snack items. Many types of foods can be part of a healthy breakfast. Name three nontraditional breakfast foods that you might like to try. HS_HEALTH_U02_C05_L3 12/6/03 8:37 AM Page 128
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Eating Out, Eating Right Part of healthful eating is making sensible food choices when you eat out. It might help to use the Food Guide Pyramid when order- ing restaurant food. Also, be aware that many menu items may be fried or topped with mayonnaise, butter, or high-fat sauces. For less fat, order foods that are grilled, baked, or broiled, and ask that high- fat sauces not be used at all or be served on the side. Many fast-food
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