21/26 well balanced meals

  • Healthy Choices vs. Perceived Healthy Options

    • Trail Mix:

      • Often includes chocolate chips, added sugar, and extra salt.

      • Recommendation: Choose raw nuts or whole fruit instead.

    • Dried Fruit:

      • Contains fiber, vitamins, and minerals.

      • May have added sulfur and sugar for preservation.

      • Recommendation: Opt for fresh fruit for better satiety and no added sugars/preservatives.

  • Packaged Fruit Snacks:

    • Marketed as real fruit but contain artificial colors, flavors, and sugars (e.g., corn syrup).

    • Amount of real fruit often very small; companies may not disclose percentage.

  • Energy Drinks:

    • Promoted for alertness and performance with caffeine and vitamins.

    • Health Risks:

      • Can disrupt sleep patterns in teens.

      • Possible side effects: heart palpitations, anxiety, digestive issues, elevated blood pressure, dehydration.

  • Sports Drinks:

    • Useful for hydration and electrolyte replacement during exercise.

    • Not Necessary When: Not engaging in physical activity.

  • Gluten-Free Products:

    • Trendy but offer no benefits if no gluten allergy is present.

    • May contain less fiber than regular versions.

  • Nutrient Limitations:

    • Avoid processed foods high in sodium and added sugars.

    • Watch for added caffeine in products.

  • Healthier Oil Choices:

    • Limit coconut oil, palm oil, and palm kernel oil (high in saturated fats).

    • Use healthier oils: canola oil, olive oil, and grape seed oil.

  • Daily Sugar and Sodium Recommendations:

    • Added sugar should constitute less than 10% of daily calorie intake.

    • Limit sodium (salt) consumption.

  • Importance of Fluids:

    • Much hydration comes from food; still important to drink adequate fluids.

    • Water:

      • At least half of daily fluid intake.

      • Benefits:

        • Maintains normal body functions.

        • Regulates body temperature.

        • Lubricates joints and protects sensitive tissues.

        • Assists in waste elimination (urine, perspiration, bowel movements).

    • Cost-effective: Water from tap is free.

  • Healthy Beverage Choices:

    • Low-fat, fat-free milk, or plant-based alternatives recommended.

    • Should not exceed 20% of daily fluid intake.

  • Limit High-Calorie Drinks:

    • Soda, juices, and other high-calorie beverages should be consumed cautiously.

    • Juice Recommendation:

      • One serving of 100% fruit juice can count toward daily fruit intake but watch for high natural sugars and calories.

      • Excessive milk/juice intake (8-10 glasses daily) can lead to weight gain.