Resources: Guide for Healthy Eating and Living

The correlation between nutrition, physical fitness and learning is well documented.

Claire’s Gourmet wants to bring to your attention the fact that healthy lifestyle patterns are essential for students to achieve their full academic potential, full mental and physical growth, life-long good health and well being. Please be assured that Claire’s Gourmet is committed to providing all of our customers with the highest quality products in the fundraising industry. As everyone agrees, the key to healthy eating is the time-tested advice of balance, variety and moderation.  We hope these 10 tips will help you follow this advice and still enjoy the foods that you eat.

  1. Eat a variety of nutrient-rich foods.   More than 40 different foods are needed for good health, and no single food supplies them all.
  2. Eat plenty of whole grains, fruits and vegetables.
  3. Maintain a healthy weight. Excess body fat increases your chances for many illnesses. Being too thin can also be the cause of many other health problems.  Regular exercise is also very important to maintaining a healthy weight.
  4. Eat moderate portions. Portion sizes should be kept reasonable.  The recommended serving of cooked meat is 3 ounces (similar in size to a deck of playing cards). A medium piece of fruit is 1 serving and a cup of pasta is equal to 2 servings.  A pint of ice cream contains 4 servings.  For information concerning recommended serving sizes, please refer to the Food Guide Pyramid.
  5. Eat regular meals. When one skips a meal this can lead to out of control hunger, which can then lead to overeating.  When you are very hungry, it is tempting to forget about good nutrition. Snacking between meals can help curb hunger, but make sure your snack does not become an entire meal.
  6. Reduce, but do not eliminate certain foods.  Most people eat for pleasure as well as nutrition.  If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
  7. Balance your food choices over time. Not every food has to be “perfect”.  Your food choices over several days should fit together into a healthy pattern.
  8. Know your food pitfalls.  To improve eating habits, one first needs to know what is wrong with them. Rather than eliminating butter, creamy sauces or salad dressings, just cut back on the portions and make sure you are not missing out on vital nutrients.
  9. Make changes gradually.  Changing too much too fast can get in the way of success.  Begin to remedy excesses or deficiencies with modest changes that can add up to positive life-long eating habits.
  10. Foods are not good or bad. Don’t feel guilty if you love foods such as apple pie, cheesecake or pizza, just eat them in moderation and choose other foods to provide variety and balance that are essential to good health.
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