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Build up muscle with protein Because the body needs lots of protein to strengthen your muscles, eating a meal that is full of protein reduces feeling hungry between meals.  Most of the protein meals that are chosen are usually high in fats, so choosing leaner meats such as chicken, fish and beans will be better for the body and muscles.

 

Fat can be good for you Producing healthy and strong cells comes from eating fats.  The body needs vitamins A, D, E, and K also to produce healthy cells.  There are two types of healthy fats, Monounsaturated and Polyunsaturated.  These fats include sources such as avocados, cheese, butter, canola oil, eggs and olive oil.

 

Carbs can be complex Because our brain and our body need energy that is produced from carbohydrate daily, we focus on complex carbs such as pastas and breads that are whole grain.  Adding green vegetables for fiber regulates our digestive system and gives us a regular bowel movement.

 

Drinks with sugar and foods with sugar should be limited According to the American Heart Association, a child’s intake of sugar should only be 3 teaspoons which equals to 12 grams.  We think that by avoiding candy, cookies, or soda is okay, we should also avoid things that have added sugars too, such as processed foods, can goods, frozen foods, fast foods and condiments.

 

Salt just a DASH We know that the body needs salt to function.  But adding too much salt can cause health problems such as high blood pressure.  Remember 1 teaspoon of salt is 2300 mg.  Children should eat the least amount of salt possible per day, approximately 1/3 teaspoon.  Always remember that when we eat processed or fast foods, there is a ton of salt to keep the food from spoiling.