SOVEYA
Changing the Jewish World One Pound at a Time

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Kids' Daily Needs

2 to 3 years old:
Boys and Girl s: 1,200 calories
1 cup of fruits
1.4 cups of vegetables
4 oz whole grains
3 oz meat and beans
2 cups milk
4 tsp oils

4 to 8 years old:
Girls: 1,500 calories
Boys: 1,700 calories

1.5 cups fruits
2 cups vegetables
5 oz grains
5 oz meat and beans
2.5 cups milk
4 tsp oils
1.5 cups fruits
2.5 cups vegetables
5.5 oz grains
5 oz meat and beans
3 cups milk
5 tsp oils

9 to 13 years old:
Girls: 1,900 calories
Boys: 2,100 calories

2 cups fruits
2.5 cups vegetables
6 oz grains
5.5 oz meat and beans
3 cups milk
5 tsp oils
2 cups fruits
3 cups vegetables
6.5 oz grains
6.5 oz meat and beans
3 cups milk
6 tsp oils

*According to the USDA; ±300 calories and ±1 serving, depending on daily physical activity

Surely you've heard about the health benefits of wine through the grapevine by now. A compound found in wine - a polyphenol called resveratrol -- present in red wine in particular, can reduce heart disease risk and ward off some types of cancers, plus Parkinson's disease.

But are grapes just as good? New studies indicate that the majority of red wine's health benefits come from red grapes themselves - the juice, pulp and skins, particularly. Recent studies have proven that eating grapes also can lower blood pressure, colon cancer risk and aid digestion; they also have antimicrobial effects, killing off unhealthy bacteria.

Grapes make a great snack, too. They're rich in fiber, B vitamins, Vitamin C and Vitamin K. A big bunch of grapes is low in calories and tastes sweet, making them a perfect diet food. They're a water-rich food, which means they go a long way in satisfying your appetite, particularly if you're craving something sweet.

However, it may not be a good idea to substitute raisins for grapes. Because they're dried, their sugars become concentrated and more caloric when compared with grapes. You can eat a lot more grapes for fewer calories than a small serving of raisins, which will satisfy your hunger longer. Grab some grapes and enjoy a whole bunch of healthful benefits!

Thumbs Up

Baked or Grilled Salmon (4 oz.)
Benefits:
156 Calories
28 grams of Protein

4 grams of Fat
92% DV Vitamin B12
2,433 mg Omega-3 Fatty Acids

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Breaded Fried Fish Sticks (4 oz.)
Drawbacks: 293 Calories
13 grams of Protein
15 grams of Fat
35 grams of Carbohydrates
680 mg Omega-3 Fatty Acids

Snack Ideas

Here are some snack ideas that will help you stick with your healthy diet plan:

1) edamame
Edamame are whole green soybeans that are rich in fiber, potassium and other essential vitamins and minerals.

2) chips and salsa
A small serving of blue tortilla chips with fresh salsa can easily curb those salty cravings.

3) roasted pumpkin seeds
Roasted pumpkin seeds are a great source of fiber, and also contain a significant amount of iron, magnesium and protein.

4) string cheese
String cheese is packed with protein and can take care of almost any salty craving.

5) nuts
Most nuts are high in fat, but eating 1 -2 oz. of walnuts, peanuts and almonds can keep your cravings under control and even serves as a source of healthy fat.

6) popcorn
Snacking on popcorn is a good replacement for potato chips or other unhealthy food and is a good source of fiber.

7) soy crisps
Soy crisps are low in calories and high in protein.

8) fresh fruit
Hashem's dessert is filled with vitamins and anti-oxidants and tastes great!

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