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
SOVEYA
Changing the Jewish World - One Pound at a Time
QUICK TIPS
Quick Tip To Better Health
GET SERIOUSAre you serious? Many people talk big when it comes to losing weight, but how committed are they when it comes to making the effort? If you're waiting for a certain event or stressor to pass before getting started, then forget it. There will always be stress, simchos, chagim, or other excuses. Don't put off getting healthy - make one small change today. Small daily changes add up to big change. Have you made yourself accountable? Telling someone that you plan to change your eating habits can give you an extra push to do it, because now it's "out there," and you'll have to answer for it.
Thumbs Up/Down
THUMBS UP!
Baked Apple (Great Dessert!)
Benefits:
143 calories
14% DV Vitamin C
19% DV Fiber
THUMBS DOWN!
Apple Pie
Drawbacks:
397 calories
30 grams of sugar
16 g of fat
| |
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!