Healthy Eating:

An Important Back-To-School Lesson

Another school year is coming up soon, so it is not too early to shop for kids’ new lunchboxes and discover fun new ways to fill them up with tasty, healthy foods.

According to the American Cancer Society, maintaining a healthy weight by eating right and getting regular exercise is one of the best ways people can reduce their risk for cancer and stay well. One third of all cancer deaths are related to obesity or being overweight, physical inactivity, and poor nutrition — and thus could also be prevented.

According to Colleen Doyle, MS, RD, director of nutrition and physical activity for the American Cancer Society, every day, people can make smart choices for themselves and their families by focusing on eating right.

“There is no question that if you do not smoke, the most important lifestyle goal to work toward to reduce your cancer risk is to maintain a healthy weight,” Ms Doyle said.

With kids getting ready to start a new school year, now is the perfect time to give them a healthy start. If parents start developing healthy eating habits for their children now, it will help increase the likelihood that they will maintain this lifestyle as adults.

So, when packing lunchboxes for school or plan afternoon snacks, consider these healthy treats**:

*For a midmorning snack, try unsalted nuts. Many nuts are filling and full of much-needed protein and fiber — just the energy boost children need to get them through to the lunch break.

*Substitute vegetables and low-fat veggie dip or dressing for potato chips. The raw vegetables give a satisfying crunch, and this is a great way to sneak in a serving of vegetables.

*Make this the year of whole-grain bread. If children balk at the idea, try cutting the new bread with cookie cutters to make shapes and animals (they just might not notice the new bread!).

*Pick portable drinks that pack a healthful punch — and watch out for drinks loaded with sugar and no natural juices. The supermarket shelves these days are full of healthy and delicious selections made just the right size for lunch boxes.

Teaching healthy eating habits to children just might be one of the most important lessons they learn all year.

Everyone can help create a world with less cancer and more birthdays. For more healthy eating tips and other ways to stay well and reduce the risk of cancer, visit cancer.org/GreatAmericans or call 800-227-2345.

**Please be sure to check a school’s lunch and snack guidelines before shopping.

PULL OUT BOX

Do You Have Portion Distortion?

Even if the term “supersize” is not part of your daily vocabulary, chances are your idea of portion sizes may need a little reality check. Pop quiz: How big was the last steak you ate? Was it larger than a deck of cards?

It may be time to rethink not just what is on your plate but how much is on your plate.

Why is portion size important? Eating smaller portions of food is one of the easiest ways to cut back on calories. Being overweight or obese increases the risk of several cancers, including cancers of the breast (among women past menopause), colon, endometrium, esophagus, kidney, and other organs.

The American Cancer Society recommends maintaining a healthy weight and adopting healthy eating habits to stay well and reduce the risk of cancer and other chronic diseases, such as heart disease and diabetes.

With the current trend of supersizing in many restaurants (and at home), teaching yourself to eat correct portions can be challenging. How do you know a reasonable portion of food when you see it? Try picturing your food as objects. For instance, one serving might look like:

*1 ounce meat: size of a matchbox

*3 ounces meat: size of a deck of cards or bar of soap — the recommended portion for a meal

*3 ounces fish: size of a checkbook

*1 ounce cheese: size of four dice

*Medium potato: size of a computer mouse

*2 tablespoons peanut butter: size of a ping pong ball

*1/2 cup pasta: size of a tennis ball

*Average bagel: size of a hockey puck

Packaged foods can also be challenging. When is the last time you really looked at a nutrition facts label on a food package? Doing so can also help you keep your portions under control.

For instance, according to the label on the box, your favorite cereal might be just 80 calories per serving. But read a little closer: How big is a serving? With cereal, it is normally ½ cup. Now, pour out your usual serving size and measure it.

Chances are you are pouring two, three, four, or more servings into every bowl!

For more information on ways to help reduce your risk of cancer and stay well by living a healthier lifestyle, contact the American Cancer Society anytime at 800-227-2345 or at cancer.org.