October: National Food Days

Child Health Day (October 1st)

Nutrition and physical activity play an important role in a child's health. Staying healthy can be easy to remember when you think about five numbers. 5-4-3-2-1 Go! is a program that was developed by the Consortium to Lower Obesity in Chicago Children. Each number represents the following:

• 5 servings of fruits and vegetables
• 4 servings of water a day
• 3 servings of low-fat dairy
• 2 hours or less of screen time a day
• 1 hour or more of physical activity a day

Chocolate Day (October 28th)

Can you believe eating chocolate actually has health benefits? Chocolate contains flavonoid compounds that act as antioxidants:

• Reduce free radicals produced by oxygen
• Lower LDL cholesterol
• Reduce blood pressure
• Reduce platelet aggregation

Eating as little as 7 grams of dark chocolate may reduce the risk of cardiovascular disease. Be careful though, eating too many calories from chocolate may lead to weight gain. Aim for eating 90 to 100 kcal/d of dark chocolate to gain health benefits without gaining weight.

Oatmeal Day (October 29th)

Oatmeal has many nutritional benefits, and it is a great way to start your morning. Eating a bowl of oatmeal can help reduce blood cholesterol levels, high blood pressure, and obesity.

Halloween (October 31st)

5 Tips to a healthier Halloween:

1. Hand out healthier treats rather than just candy (granola bars; snack packs such as trail mix, raisins, crackers, or pretzels; 100% juice boxes; non-candy Halloween treats such as stickers, bookmarks, tattoos, erasers, and pencils).
2. Eat a nutritious meal before going trick-or-treating, so children are not hungry and only want to eat candy for supper.
3. Limit the number of treats your child can have each day. (Make sure to decide the appropriate number ahead of time and let children know the limits and why it is important to limit candy).
4. Keep candy out of reach to prevent continuous and mindless eating of candy.
5. Eat a piece of candy with a glass of milk or apple slices to add some healthy nutrients.

September is Whole Grain Month

What can you do for Whole Grains Month?

 

Whole Grains Month is a great time for everyone to get on the whole grains bandwagon. Eating better is not an all-or-nothing choice; every little improvement you make in your food helps – in every month.

How Much is Enough?

Adults: Eat at least half their grains as whole grains – that's at least 3 to 5 servings of whole grains.

Children: Need 2 to 3 servings or more.

 

Post this list of "baby-steps" on your fridge, and try as many as possible this month:

• Buy three different loaves of whole-grain bread and taste all of them to see which one you like best.
• Serve bulgur or brown rice instead of potatoes with dinner one night this month.
• Look for the Whole Grain Stamp every time you shop.
• Try a new breakfast cereal with at least 16 grams of whole grain per serving.
• Buy some whole-wheat pasta and try it.
• Visit the health food store or a major grocery and look at all the different grains in bins.
• Make your favorite whole grain recipe for a friend.
• On the weekend, try cooking a pot of steel-cut oatmeal.
• Make pizza for the kids with whole wheat pita as the crust.
• Make your favorite cookies with whole wheat flour next time instead of white.
• Serve hamburgers with whole wheat buns this week.