Just as gas (and, sometimes, electricity as well) is the fuel that powers our cars, food is the fuel that powers our bodies when we walk, ride a bike, or use other active modes of transportation.
The amount of useful fuel, or energy, in the food we eat is measured in calories. Depending on factors such as height, weight, gender, and age, approximately 2,000 - 3,000 calories per day are recommended as optimal. Our bodies do not perform well with too many or too few calories. Visit this Web site to calculate exactly how many calories you should be getting each day.
There are three basic food groups, and a certain number of calories should be taken from each food group (again, depending on height, weight, etc.):
- Carbohydrates include breads, cereals, rice, pasta, vegetables, fruits;
- Proteins include meat, poultry, cheese, fish, beans, nuts, milk;
- Fats include oils, butters, margarine, and animal fats.
It is also important to drink lots of water — 6-8 glasses per day. Water does not contain any calories but is a vital part of a healthy diet.
A variety of healthy foods is necessary for a healthy body. For example, dairy products help you grow strong bones, fruits and vegetables provide vitamins and minerals, protein is good for your muscles, cereals and breads provide energy, and some good fat is important for your brain and other organs.
Breakfast is the first and most important time to put energy in your body. Kids do better in school with a good breakfast, so start your day with a healthy meal. And, by the way, milk can go with every meal! A good balanced lunch with fruits and vegetables keeps the body moving through the middle of the day. A small afternoon snack is a good healthy way to keep going until dinner. And dinner should be another balanced meal that will keep your body well tuned till morning. It's also an important time to share with your family at the end of a busy day! If you want a snack in evening, keep it small and healthy.
