A balanced plate gives your body energy and nutrients to play, learn, and grow. Aim for colorful vegetables and fruits to supply vitamins and fiber. Add whole grains, such as brown rice or whole wheat bread, for steady energy. Choose lean proteins like fish, chicken, beans, or tofu to build and repair muscles. Include a small amount of healthy fats from nuts, seeds, or avocado. When most meals follow this pattern, your body has the tools it needs every day.
Comprehension Check
Which food group mainly provides protein for building and repairing muscles?
Why are fruits and vegetables important on a balanced plate?
Sugar, Fiber, and Food Labels
Food labels can help you make smart choices. Look for fiber in grains and cereals because fiber keeps you full and supports healthy digestion. Check the line for added sugars, which are sweeteners put into foods during processing. Too much added sugar can crowd out nutrients and make energy levels rise and crash. When you compare labels, choose options with more fiber and less added sugar. Small label choices add up to big health benefits over time.
Comprehension Check
What is one benefit of eating foods high in fiber?
Why should you watch the amount of added sugars on a label?
Hydration, Portions, and Smart Snacks
Water helps every cell in your body do its job. Choose water most of the time, and keep a reusable bottle nearby during school and play. Pay attention to portion sizes by starting with a little and adding more if you are still hungry. For snacks, pair food groups, such as yogurt with fruit, carrots with hummus, or whole grain crackers with peanut butter. These combinations give longer lasting energy than sweets alone and keep your brain ready to learn.
Comprehension Check
Which snack is a smart pairing of food groups for steady energy?
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