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Health Announcements
Helpful Health Tips



Swansea Public Schools - Health Services

How to Eat Healthier:

Examples of ways to make meals healthier when eating at Fast-Food restaurants:

- Avoid mayo, special sauces and cheese

o These types of condiments add a lot of extra calories and fat.

- Order Fruit instead of Fries:

- Avoid Extra Cheese

- Avoid Pepperoni

o Instead choose vegetables or lean meats such as ham or chicken

- Choose thin crust pizza

o Choosing thin crust over regular crust can save about 100 calories per a slice

- Avoid Soda!

o Soda has a lot of extra sugar. Children should choose water or milk instead:

- Avoiding dipping sauces

o Some are high in calories, fat and sugar:


Things to consider when choosing a breakfast cereal:

- A good breakfast cereal should have at least 2 grams of Fiber per a serving

- Go for whole grains whenever possible

- Cereals should be low in sugar.

o Consider naturally sweetening breakfast cereal by adding cup up fresh fruit for example bananas, strawberries, and peaches. This will also help make the meal more nutritionally balanced.

*Children who eat Breakfast have overall increased energy for the day, healthier nutrition, higher intake of vitamins, lower BMI, and enhanced academic achievement


Daily Nutrition Chart

Calories

Per day

Fats {grams}

Per day

Sodium {mg}

Per day

Fiber {grams}

Per day

Protein{grams}

Per day

1-3 years old

1000-1400

33-54

1000-1500

19

13

4-8 years old

1400-1600

39-62

1200-1900

25

19

9-13 years old

Boys: 1800-2200

Girls: 1600-2200

62-85

1500-2200

Boys: 31

Girls: 26

Boys: 31

Girls: 26

14-18 years old

Boys: 2200-2400

Girls: 2000

Boys: 61-95

Girls: 55-78

1500-2300

Boys: 38

Girls: 26

Boys: 52

Girls: 46


Specific to Boys in that age group

Specific to girls in that age group






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