Happy Valentine's Day from ActivEd! This day is all about love and hearts, so we're focusing on heart health. Here are some dietary recommendations from the American Heart Association to share with your students and their families.
- Energy (calories) should be adequate to support growth and development and to reach or maintain desirable body weight.
- Eat foods low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars.
- Keep total fat intake between 30 to 35 percent of calories for children 2 to 3 years of age and between 25 to 35 percent of calories for children and adolescents 4 to 18 years of age, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.
- Choose a variety of foods to get enough carbohydrates, protein and other nutrients.
- Eat only enough calories to maintain a healthy weight for your height and build.
- Serve whole-grain/high-fiber breads and cereals rather than refined grain products. Look for “whole grain” as the first ingredient on the food label and make at least half your grain servings whole grain. Recommended grain intake ranges from 2 oz./day for a one-year-old to 7 oz./day for a 14–18-year-old boy.
- Serve a variety of fruits and vegetables daily, while limiting juice intake. Each meal should contain at least 1 fruit or vegetable. Children’s recommended fruit intake ranges from 1 cup/day, between ages 1 and 3, to 2 cups for a 14–18-year-old boy. Recommended vegetable intake ranges from ¾ cup a day at age one to 3 cups for a 14–18-year-old boy.
- Serve fat-free and low-fat dairy foods. From ages 1–8, children need 2 cups of milk or its equivalent each day. Children ages 9–18 need 3 cups.
- Don’t overfeed. Estimated calories needed by children range from 900/day for a 1-year-old to 1,800 for a 14–18-year-old girl and 2,200 for a 14–18-year-old boy.
The American Heart Association recommends that children are physically active each day.
Looking for ways to integrate physical activity with language arts, reading, and math content? ActivEd can help! Walkabouts are web-based lessons that get pre-K through second grade students up and out of their seats. Want more information about moving and learning with Walkabouts?