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8 Fun Family Thanksgiving Activities

11/23/2021

Thanksgiving is the perfect time of year to spend quality time with family and loved ones. Although most common Thanksgiving traditions include eating a family meal, watching football, and cooking together, there are lots of other activities to do as a family! From arts and crafts to fun recipes, here are some fun ideas to get you and your family in a giving spirit this holiday season.

1. Make a list of what you’re thankful for
Thanksgiving is a great reminder to think about what you’re thankful for! Make a list of all the things you are grateful for this year. There’s no wrong answer here! It’s always good to be thankful for things like “family” or “food,” but you can also get more specific like “my mom reading to me before I go to bed.” It’s an even better activity to do as a family because you can share your lists and bond over what you’re all thankful for. Try and get creative! Make this Thankful Pie, a simple craft you can do to remind yourself what you are thankful for.

2. Make a turkey veggie tray
Although many Thanksgiving dishes are thought of as complicated and hard to make, there are many simple and healthy dishes that the whole family can contribute to. For example, a turkey-shaped veggie tray is a fun, creative, and healthy dish to make. Many veggies like celery, spinach, and cabbage are all in season during November, so make sure to incorporate those to make your turkey extra fresh and yummy!

Kids are more likely to eat fruits and vegetables when they’re involved in the cooking process. They feel a sense of pride and confidence that they made it themselves. Plus, as kids work with the ingredients to make their masterpiece, they will feel more comfortable and familiar with these foods. Kids are also more likely to eat fruits and veggies when it is presented in a fun and creative way! Try out this Spinach Yogurt Dip to pair with your turkey-shaped veggie try.

3. Tell family stories
Since we have more time with family during Thanksgiving, it’s an excellent opportunity to learn more about your family history and tell funny stories. This is a great way to get closer as a family and learn more about each other. You can even have the kids brainstorm ideas and questions to ask family members ahead of time! Some questions to ask could be “tell me about your hometown?” or “what are you doing when you feel the happiest?” If you’re having trouble coming up with what to talk about, there are lots of ideas online or even games with question prompts all ready for you and your family to explore.

4. Play with mini pumpkins
There are so many activities you can do with mini pumpkins! You can paint and decorate them or hide them around the house and yard to do a Thanksgiving scavenger hunt. Who says you can only have holiday-themed hunts during Easter? Another fun game to play with mini pumpkins is ring toss. Just set out 3 or more pumpkins and toss toy rings or canning jar rings to catch it on the stem of the pumpkin.

5. Thanksgiving arts and crafts
There are many Thanksgiving-themed crafts to do. Hand turkeys are a classic Thanksgiving activity! It is fun and simple to do, and you can get creative with how you color or decorate it. Other arts and crafts are coloring pages, turkey hats, pumpkin decorating, and leaf art!

6. Take a walk or hike
November brings great weather and pretty foliage! This makes it the perfect time to go on a family walk or hike either around the neighborhood or to a hiking trail/park. Walking and hiking are perfect ways to take attention off screens and other distractions and solely focus on the beauty of nature and family conversations. Plus, taking a walk is also really beneficial for your health, especially after enjoying a big meal like on Thanksgiving. Movement like walking activates your digestive system so it can break down your food better and absorb up all of those important nutrients.

Walking is not only great exercise, but it is a healthy way for families to bond! If you aren’t sure where to find a hiking or walking trail near you, you can use apps like All Trails, search “parks” on navigation maps, or just simply take a walk right in your neighborhood.

7. Volunteering
In addition to gratitude, Thanksgiving is also a good time to show kindness to others. One of the best ways to do that is by volunteering. There are lots of opportunities to volunteer this time of year! Many community centers, food banks, and housing areas need volunteers to provide Thanksgiving meals to families. Volunteering also makes for good family bonding time and a way to get more involved in your community. Read our Volunteering For Health Blog to learn more about the benefits of volunteering and how to find volunteer opportunities near you.

8. Play family sports
There is often lots of sitting and eating and watching TV during Thanksgiving, so it’s good to take a break and get outside to get your body moving! Playing sports is a fun and competitive way to spend some active time with family. Sports can range from anything from flag football to soccer to a classic game of tag. If you have a smaller group, try sports like balloon volleyball or frisbee. Whichever sport you chose, use that time to get some exercise, fresh air, and have some fun!

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7 Fun Family Halloween Activities

10/26/2021

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Fall is a great time of year to enjoy good weather, seasonal foods, and Halloween festivities. Most of us think of trick or treating and watching movies when looking for Halloween activities to do with the family, but there are so many fun activities to do this October that are sure to get your kids excited!

We've got 7 fun-filled ideas for you to celebrate Halloween with your family!

1. Go to a pumpkin patch

Take a family outing to pick out some cute pumpkins! Pumpkins aren’t just for carving anymore. You can also paint them or add your own decorations! You can decorate pumpkins to look like anything from bats, mummies, and skulls, to your favorite characters. Going to a pumpkin patch can also make for a great photo op and Fall themed photoshoot location. You can come up with creative poses and photos to take, and save the photos to remember happy fall times! Many pumpkin patches also have mazes, hayrides, and more family fun!
Here’s a link of pumpkin patches to visit as a family in the Austin area.

2. Apple bobbing

Apple bobbing can make for fun competitions! The setup is easy, and the game is simple to play! Just fill up a tub with water, add apples, and take turns trying to catch an apple in your mouth. Have each player hold their hands behind their back, and track how long each player takes to catch an apple in their mouth. Whoever takes the shortest amount of time is the winner! Not only do apples make for a fun game, but they are also a healthy and nutritious snack! Once you’re done playing, you can use the apples to make a snack like Apple Nachos or Spooky Peanut-Butter Apple Monsters.

3. Give out treats, toys, and crafts!

Pick out your favorite fall treats, toys, or make crafts and give them to others! You don’t have to give out only candy on Halloween! Drop off yummy treats, toys, and crafts for your neighbors and friends leading up to the 31st. This is a great way to spread kindness and build connections with others!

4. DIY Halloween costumes

Tired of the same old costumes? Try making your own costumes from common household materials and watch your unique and fun costumes come to life! Some ideas are mummy costumes made out of toilet paper, ghost costumes out of sheets, and DIY pumpkin shirts. DIY costumes can also be a fun activity to do as a family that boosts your creativity and art skills! Plus it’s often a more affordable option than the expensive pre-made costumes you find at the store.

5. Make a Halloween scavenger hunt

You can make a Halloween scavenger hunt around your house or neighborhood! Come up with creative Halloween-themed clues, and get your family and friends involved. You can do a scavenger hunt as simple as going around your neighborhood and finding specific Halloween decorations like spiders and ghosts. Or, come up with your own clues and things to find. No matter what, a scavenger hunt can be a fun and competitive game to play!

6. Make Halloween crafts

Halloween arts and crafts can be a fun activity to do as a family! Some ideas include paper plate witches, mason jar pumpkins, and handprint ghosts. Or, you can be creative and come up with your own! With just a few simple materials, you can enjoy a long afternoon of spooky-themed fun.

7. Make Halloween-themed snacks

Get creative and make Halloween-themed snacks from healthy fruits and veggies! Some ideas are tangerine pumpkins, candy corn fruit cups, and banana ghosts.These simple snacks are full of nutrients like Vitamin C, fiber, and antioxidants to keep your whole body healthy and strong. Check out our Healthy Halloween Treats episode of our Snack Science Video Series and follow along with HealthStart Sharon to make some delicious and nutritious spooky snacks!

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5 Maneras De Ayudar a Su Hijo a Beber Más Agua

10/12/2021

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El 22 de Marzo de 2020 es el Día Mundial del Agua, un evento a nivel nacional que celebra el agua y lo importante que es para nuestro medio ambiente y para nuestro cuerpo. ¿Sabías que más del 60% del cuerpo humano está compuesto de agua? La cantidad de agua que se debe beber todos los días varía de una persona a otra dependiendo de factores como el tamaño corporal general y el nivel de actividad. Aunque no hay una fórmula única para todo el mundo, la mayoría de las autoridades de salud recomiendan beber 8 vasos de 8 onzas de agua al día, para un total de 64 onzas.

Si usted o su hijo está teniendo dificultades para beber suficiente agua, el Día Mundial del Agua es el día perfecto para aprender sobre lo esencial que es el agua para nuestro cuerpo. Siga leyendo para obtener más información sobre los beneficios para la salud de la hidratación y las formas divertidas de incorporar más agua a nuestras vidas ocupadas.

¿Por qué es el agua tan esencial para nuestra salud?

La hidratación adecuada es crucial para una mente y un cuerpo saludable, especialmente durante la infancia, cuando el cuerpo está creciendo y desarrollándose. Beber agua nos permite mantener el equilibrio adecuado de los fluidos corporales. Cuando usted no bebe suficiente agua, puede deshidratarse. Esto puede ser peligroso, especialmente para niños pequeños y adultos mayores, ya que puede causar mareos, náuseas e incluso desmayos.

¿Cómo puedo ayudar a mi hijo a beber más agua?

Entre la escuela, el juego y las actividades extraescolares, beber suficiente agua puede ser un desafío, especialmente si a su hijo no le gusta. Aquí hay algunas formas de ayudar a su hijo a beber más agua:

Utilice una botella de agua reutilizable. ¡Tener agua a mano aumenta la probabilidad de que su hijo la beba! Haga que su hijo elija una botella de agua que le guste o que decore una con pegatinas para que sea única.
¡Come tu agua! ¿Sabías que el 20% de nuestra ingesta diaria de líquidos proviene de los alimentos? Muchas frutas y verduras tienen un alto contenido de agua. Anime a su hijo a comer pepinos, melones, lechugas y fresas, ya que contienen más del 90% de agua.
Limite los refrescos y los jugos. Los refrescos, los jugos y otras bebidas azucaradas están bien de vez en cuando, pero no deben usarse como reemplazo del agua. La cantidad de azúcar en estas bebidas realmente puede deshidratar su cuerpo más. Pruebe el agua con gas saborizada como un sustituto burbujeante sin azúcar de la soda.
Prueba el agua infundida. ¡Intente poner bayas, sandía o limón en su agua para que tenga un sabor afrutado! Siéntase libre de ser creativo y usar cualquier fruta que le guste a su hijo. Esta es una excelente alternativa al jugo para los niños a los que no les gusta el sabor del agua. Incluso se puede tomar agua infundida en el camino con una botella de agua con infusor de fruta como el vinculado aquí: https://amzn.to/2TDODAP
¡Use una aplicación! Para los niños expertos en tecnología, ¡la aplicación Plant Nanny es una forma divertida de hacer que los niños sigan bebiendo! La aplicación permite a los niños elegir una linda planta animada y cada vez que beben agua, la graban en la aplicación y su planta crecerá. La aplicación incluso le recordará al niño que beba agua una vez que la planta comience a marchitarse. Está disponible en la tienda de iTunes y en Google Play: https://apps.apple.com/us/app/plant-nanny/id590216134

¡Háganos saber en los comentarios si usted y su hijo intentan alguno de estos consejos!

Si desea obtener más información sobre el Día Mundial del Agua, visite su sitio web: https://www.worldwaterday.org/

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5 Tips for Eating Away From Home

9/28/2021

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We know life can get overwhelming sometimes, and there may not always be time to cook at home. However, when eating out, kids tend to eat less nutritious foods. According to a Dell Center of Healthy Living report, 62.7% of 2nd graders eat at a restaurant on any giving school day. Of those, around 78.5% ate fried food, and 56.9% had a sugar-sweetened beverage. It doesn’t have to be this way! There are many ways to make eating out fun, but also healthy! HealthStart is here to give you some simple ways to make eating away from home healthier and how to make eating at home easier!

Tips for Eating Healthier at a Restaurant

1. Read the menu and make a plan before you go. It can be beneficial to plan ahead before you head to the restaurant. Luckily, most restaurants these days have their menus available on their websites for your convenience. When you have time to read through the menu, rather than being rushed to make a decision at a restaurant, you can make a plan to choose foods that are healthy and nutritious. For example, foods that contain nutrients like proteins, calcium, and antioxidants, such as chicken, veggies, and fruits!

2. Substitute side items like fries for fruits or veggies. Many entrees come with food on the side. Often, the main choice for this side item is fried food like french fries or tater tots. However, they are more than happy to substitute fried side items for fruits or veggies at many restaurants! Making this substitution can help increase the number of nutrients on your plate and better fuel your body!

3. Avoid sugar-sweetened drinks. Too much sugar can put children at risk for obesity, tooth decay, and diabetes. Many kid’s drinks like lemonades or soda are very high in sugar and don’t provide kids with the nutrients they need to take care of their bodies. Instead of choosing a sweetened drink, try opting for good ol’ fashioned water or milk instead!

4. Don’t just stick to the kid’s menu! On many kid’s menus, most of the choices are fried or high in sugar. Sometimes, you may want to choose something on the main menu, or even the appetizers, that are higher in nutritional value, such as chicken, vegetables, or salads. You could also share foods with children or eat family style, so they have more choices than if they had gotten only one entree from the kid’s menu. Branching out from the kid’s menu gives kids more options to choose from and allows them to try new foods!

5. Add veggies to menu items. Adding extra veggies can help add more nutrients and help kids eat more healthy foods, rather than fried or sweetened foods! For example, you can add veggies as toppings on pizzas or sandwiches. If kids won’t go for your typical veggie-filled meal, adding extra veggies is an excellent compromise to increase nutritional value!

Tips to Make Eating at Home Easier

1. Meal prep. Prepping lunches and dinners earlier in the week can help you eat out less and save you time when you’re busier later on in the week. Also, it is a good idea to cut up fruits and veggies ahead of time to have healthy snack options throughout the week! This Burrito Bowl is a great recipe to prep early in the week, so you can enjoy a healthy meal later on when you’re busier!

2. Make it fun. Try exploring new foods or cooking foods that you really enjoy! This can make you more motivated and excited to eat at home. Not feeling inspired? Use things like cookbooks or food blogs to find new and interesting recipes to try.

3. Follow simple recipes. Cooking can be a daunting task. Not everything you cook has to be extravagant with tons of ingredients. Following simple and quick recipes can make the cooking experience less stressful and challenging. Plus, simple recipes are great for getting your child involved with the cooking process! Check out HealthStart's Recipe page with lots of ideas for simple and delicious meals the whole family will enjoy.

4. Stock your fridge. It’s much easier to eat at home if you have a variety of food ready to eat or cook in your fridge and pantry. Shopping frequently can make eating at home easier because it keeps the fridge almost always stocked with fresh produce and healthy foods to cook. However, not everyone has the time to go to the grocery store that often. If that’s the case, it can be helpful to plan your meals for the week and make a grocery list so you can get everything you need to enjoy meals at home without going to the store every day. Also, try stocking your fridge with quick additions for meals, like dressings and sauces, raw and pickled veggies, or spices and herbs. Having these on hand makes it easy to liven up a meal in a pinch!

5. Be realistic. Eating at home and making extravagant meals isn’t always realistic. And that’s ok! With some of the tips in this blog post, eating away from home can still be nutritious, and cooking meals at home doesn’t have to be complicated or take a lot of time!

We would love to see how you eat healthier when at home and in restaurants! Leave us a comment down below and let us know. Also, don’t forget to follow along on social media for healthy and simple recipes that you can make at home!

References
go.uth.edu/TexasChildHealth

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Nutrientes - ¿Qué son los nutrientes, de todos modos?

8/3/2021

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Cuando comemos alimentos o bebemos agua, obtenemos diferentes tipos de nutrientes que benefician nuestros cuerpos. ¡Los nutrientes juegan un papel muy importante en mantener nuestros cuerpos sanos y fuertes! En este curso breve de Nutrientes 101, daremos un curso rápido sobre qué son los nutrientes, los diferentes tipos de macro y micro nutrientes, y por qué estos son esenciales para nuestra salud.

¿Qué es un nutriente?

Según la Organización Mundial de la Salud, un nutriente es una sustancia requerida por el cuerpo para la supervivencia, el crecimiento, y la reproducción. En otras palabras, los nutrientes son los que nos dan energía y permiten que nuestro cuerpo realice sus funciones esenciales. Todos los organismos en la Tierra necesitan nutrientes; ¡son necesarios para la vida! Pero los humanos necesitan nutrientes específicos, que obtenemos de los alimentos y el agua.

¿Por qué necesitamos nutrientes?

Nuestros cuerpos trabajan duro cada segundo del día, realizando muchas funciones simultáneamente. Estos procesos son llevados a cabo por compuestos químicos, muchos de los cuales se crean en nuestro cuerpo a través de reacciones químicas. Sin embargo, nuestros cuerpos no pueden crear todos los compuestos que necesita, por lo que se debe consumir alimentos con nutrientes esenciales. Los nutrientes esenciales son nutrientes que nuestro cuerpo no puede producir por sí mismo.

¿Cuáles son los diferentes tipos de nutrientes?

Hay dos tipos de nutrientes esenciales: macronutrientes y micronutrientes. Los macronutrientes incluyen proteínas, carbohidratos, grasas y agua. Los micronutrientes incluyen vitaminas y minerales.

Macronutrientes

Los macronutrientes se consumen en cantidades grandes y son vitales para el cuerpo. Hay 4 macronutrientes importantes: proteínas, carbohidratos, grasas y agua. Son muy fáciles de conseguir, ya que la mayoría de los alimentos contienen estos 4 macronutrientes.

1. Proteinas

Las proteínas son cruciales porque gran parte de nuestro cuerpo está hecho de ella; nuestros órganos, piel, tejidos, huesos e incluso nuestro cabello están compuestos principalmente de proteínas. Las proteínas también realizan muchas actividades esenciales. Constituyen las enzimas que digieren nuestros alimentos, algunas de las hormonas que regulan las funciones corporales, y ayudan a transportar sustancias entre nuestras células. La proteína es esencial para todos los sistemas del cuerpo, pero es especialmente crucial para el cerebro porque le permite comunicarse con el cuerpo a través del sistema nervioso. También es muy importante para desarrollar y mantener nuestros músculos. La carne, los lácteos, los huevos, el pescado y las legumbres son excelentes fuentes de proteínas.

2. Carbohidratos

¡Los carbohidratos son la primera opción de nuestro cuerpo para usar como combustible! Nuestros cuerpos los descomponen y los usan como energía. Los carbohidratos pueden ser "simples" o "complejos". Los carbohidratos "simples", como las harinas refinadas y el azúcar, son fáciles de descomponer por el cuerpo y usarlos como energía. Dan una explosión rápida de energía, pero no lo mantienen con energía por mucho tiempo. Los carbohidratos "complejos" tardan más en descomponerse porque contienen fibra, lo que nos da energía durante un período de tiempo más largo. Los cereales integrales como la quinua y el arroz integral, las legumbres y las verduras son una gran fuente de carbohidratos complejos. El cuerpo no descompone la fibra, pero es necesaria para el sistema digestivo porque absorbe agua y ayuda a mover los alimentos a través del tracto digestivo. Esto hace que sea más fácil para el cuerpo absorba los nutrientes y elimine los productos de desecho (si sabe a lo que nos referimos).

3. Grasas

Las grasas son esenciales para el cuerpo. Al igual que las proteínas, son un componente importante y constituyen algunas de nuestras hormonas. Las grasas también mejoran la función cerebral, porque las neuronas de nuestro cerebro y sistema nervioso están formadas por grasas (y proteínas). Hay tres tipos principales de grasas: grasas saturadas, insaturadas y trans. Las grasas insaturadas son cruciales para la salud e incluyen ácidos grasos omega-3, que se pueden encontrar en el salmón, las nueces y las semillas de lino. Las grasas saturadas se encuentran típicamente en productos animales. Las grasas trans se encuentran típicamente en alimentos empacados, como papas fritas y galletas, y deben limitarse.

4. Agua

¡El agua también es un macronutriente! No proporciona ninguna energía como lo hacen los otros tres macronutrientes, pero es igualmente importante. Es especialmente importante para el sistema circulatorio, ¡porque la sangre está compuesta principalmente de agua! La deshidratación puede ser muy peligrosa para el cuerpo, por eso es crucial de mantenerse hidratado. Visite nuestra publicación de blog sobre el Día Mundial del Agua para obtener más información y consejos sobre cómo beber más agua.

Micronutrientes

¡Los micronutrientes son microscópicos! No se pueden ver y se comen en cantidades mucho más pequeñas que los macronutrientes. Sin embargo, son muy importantes y las deficiencias de ciertos micronutrientes pueden provocar muchos problemas de salud. Los alimentos integrales como la carne, las frutas, las verduras, los cereales integrales, las legumbres, las nueces, las semillas, los huevos y los lácteos suelen ser las mejores fuentes de micronutrientes, por lo que es importante alimentarse con estos alimentos. Hay dos tipos principales de micronutrientes: vitaminas y minerales.

1. Vitaminas

Hay 13 vitaminas esenciales, cada una con sus propias funciones únicas, que el cuerpo necesita para mantenerse saludable. Muchas vitaminas son antioxidantes, lo que significa que ayudan a prevenir la inflamación y las enfermedades. En HealthStart, hablamos de varias vitaminas que son muy importantes, ¡como la vitamina K! La vitamina K juega un papel importante en la construcción de huesos fuertes. También hablamos mucho sobre la vitamina C, que es crucial para el sistema circulatorio e inmunológico. Puede obtener más información sobre cómo la vitamina C ayuda a su cuerpo a combatir las enfermedades AQUÍ.

2. Minerales

Los minerales también ayudan a mantener el cuerpo y son importantes para la estructura de los huesos, el sistema nervioso, la digestión e incluso el corazón. Los minerales se pueden dividir en dos subcategorías: macrominerales y oligoelementos. Se necesitan macrominerales en grandes cantidades. Por ejemplo, el cuerpo necesita mucho calcio para regular la salud y también requiere mucho sodio y potasio para ayudar a que el corazón bombee, los músculos se muevan y el sistema nervioso funcione. Los oligoelementos se necesitan en cantidades más pequeñas, pero siguen siendo extremadamente cruciales. Por ejemplo, ¡el cuerpo no podría transportar oxígeno a todas las células sin hierro!

Si desea obtener más información sobre macronutrientes y micronutrientes, asegúrese de consultar nuestra serie de videos de Mordidas de Ciencia. En nuestros videos, les enseñamos a los niños y sus familias cómo los nutrientes apoyan sus sistemas corporales, y hacemos deliciosos bocadillos saludables que incorporan estos nutrientes.

Si desea obtener más información sobre cómo las proteínas y las grasas alimentan su cerebro, consulte el Episodio 8: Lo que Necesitan Nuestros Cerebros.
Si desea obtener más información sobre cómo los micronutrientes como el calcio y la vitamina K alimentan nuestros huesos, consulte el Episodio 13: Fortalecimiento de los Huesos.
Si desea obtener más información sobre cómo ciertos nutrientes alimentan sus músculos, consulte el Episodio 18: Los Componentes Básicos de los Músculos.
¡También asegúrese de ver nuestros Episodios de Bocadillos Saludables para aprender cómo preparar meriendas rápidas y deliciosas que incorporan nutrientes para los sistemas de su cuerpo!

¡Esperamos que este curso intensivo de Nutrientes 101 le haya resultado útil e informativo! Si tiene alguna pregunta o desea obtener más información, no dude en comentar a continuación o envíenos un mensaje en Facebook o Instagram.

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5 Trucos Refrescantes Para El Verano

8/3/2021

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Una de las mejores maneras de mantenerse fresco durante el verano es disfrutar de un bocadillo frío e hidratante. Lo que comemos impacta directamente nuestra salud y la habilidad de mantenernos frescos en el calor. Una de las maneras que nosotros mencionamos fue mantenerse hidratado y disfrutando de comidas refrescantes. Comer comida hidratante y saludable durante el clima cálido, cuando el cuerpo pierde agua y electrolitos vitales a través del sudor, puede ayudar a mantener los niveles de hidratación altos y proporcionar nutrientes esenciales.

Pizza de Sandia

Un bocadillo de verano favorito es la sandía! La sandía no solo es sabrosa y llenadora, también está hecha 94% de agua y es excelente para prevenir el calentamiento excesivo. Debido a su alto contenido de agua, la sandía puede ayudarnos a mantenernos hidratados, lo cual es fundamental si planean pasar tiempo al aire libre.

Nuestra Pizza de Sandía es una versión divertida y refrescante de esta fruta. Para hacerla, use un cuchillo afilado y corté un pedazo de sandía por la mitad, de aproximadamente 2 a 3 pulgadas gruesa. Use una espátula para formar una capa uniforme de yogur alrededor de la sandía, dejando un poco de espacio vacío. Coloque la fruta encima a su gusto.

Puede agregar los ingredientes que usted quiera sobre su “pizza." A nosotros nos gusta agregarle fresas, frambuesas, arándanos, y cerezas. Si va a usar fresas, debe cortarlas antes de colocarlas en su “pizza”. Les recomendamos que agreguen miel si les gustaría un sabor más dulce. Consejo profesional: usar miel producida localmente puede ayudar a personas sufriendo de alergias estacionales.

Mire este video de nuestra serie Snack Science para aprender como hacer la pizza de sandía con HealthStart Sharon. Encuentre la receta completa aquí.

Vasos de Hummus

El Hummus tiene un alto contenido de fibra que promueve la salud digestiva y ayuda a alimentar las bacterias intestinales buenas. También es una buena fuente de proteínas vegetales que los mantendrá satisfechos durante más tiempo, para que puedan enfocarse en su día por delante. Las zanahorias, los pepinos, y los pimientos están llenos de vitaminas y agua.

Para hacer sus vasos de hummus, coloque unas cucharadas de hummus en el fondo de un recipiente pequeño, luego coloque palitos de verduras, como la zanahoria, el pepino, y los pimientos en el hummus. Encuentre la receta completa aquí.

Paletas de Desayuno

Nada exclama verano como una paleta en un día soleado. Estas paletas de desayuno satisfarán a cualquiera que le encanten las golosinas y también son nutritivas. Este bocadillo está hecho con yogur Griego, el cual tiene más proteína y un sabor más cremoso que el yogur regular. También contiene nutrientes beneficiosos como proteína, calcio, potasio, y vitamina D.

Así es como pueden hacer sus propias paletas de desayuno: primero corta fresas, arándanos, y kiwis en piezas pequeñas. Combina las piezas de fruta con el yogur Griego. Vacía la combinación de yogur y fruta en vasos, y metelos en el congelador. No se le olvide poner un palo de paleta en el vaso antes de ponerlo en el congelador si prefiere comer el bocadillo como una paleta tradicional. Una vez que esté congelada, pueden sacarla del vaso y disfrutar.

Estas paletas no están limitadas a las frutas que recomendamos. Cada vaso puede ser personalizado con sus frutas favoritas. Intente agregar granola para un crujido adicional. Encuentre la receta completa aquí.

Ensalada de Frutas con Espinaca

Los postres helados no son los únicos bocadillos que pueden mantenernos frescos durante el calor del verano. Las verduras también tienen un alto contenido de agua, lo que hace que las ensaladas sean una gran fuente durante estos meses más cálidos.

Las verduras de hoja, como la espinaca, contienen mucha agua para ayudarnos a mantenernos hidratados y también tienen propiedades que ayudan a estimular el sistema inmunológico. De hecho, la espinaca tiene un 91% de agua! Puede ayudar a fortalecer nuestros huesos, lo cual es importante para los cuerpos en crecimiento, y es rico en vitamina K, que ayuda a estabilizar el calcio en los huesos.

En un plato, agregue espinacas frescas, arándanos, fresas, piñas o duraznos, nueces, y cebolla roja, y mezcle todo. En un frasco pequeño, mezcle el aceite de oliva, jugo de limón, sal, y pimienta para crear el aderezo de ensalada. Mezcle los ingredientes de la ensalada y el aderezo, y luego estará lista para disfrutar. Para la receta con mediciones exactas, aquí está la receta completa.

Nieve de Calabaza

El helado sabe delicioso cuando hace calor afuera. La mayoría de las recetas caseras de helado incluyen algún tipo de ingrediente lácteo. ¿Sabías que se puede hacer helado saludable y delicioso sin lácteos usando plátanos congelados? Esta receta de plátano y calabaza es perfecta para aquellos que quieren un helado pero no pueden consumir lácteos. La calabaza también es excelente porque es una de las fuentes más conocidas del betacaroteno. Comidas con altos contenidos de betacaroteno nos ayudan ofreciéndonos protección contra el asma y enfermedades del corazón.

Usando una licuadora o procesador de comidas, mezcle los plátanos, la calabaza, el jarabe de arce, y la especia de de calabaza. Transferirlos a un contenedor apto para el congelador y congelar por 24 horas. Déjelo reposar en un tocador por un rato antes de comerlo para que sea más fácil.

Si no le gusta la calabaza, puede sustituirla por una taza de frutas congeladas para hacer un helado de fruta saludable. Encuentre la receta completa aquí.

Esperamos que estas recetas los mantengan frescos y cómodos. Si recrean una de las recetas, déjenme saber por etiquetándonos en nuestras páginas de redes sociales.

Para más recetas deliciosas y consejos para mantener sus cuerpos felices y sanos, eche un vistazo a nuestros vídeos de la serie Snack Science.

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6 Science Experiments in the Kitchen

7/12/2021

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We all know eating nutrient-rich foods is important, especially during childhood when kids are still growing! But kids aren't always willing to eat healthier foods like fruits and vegetables. One great way to encourage healthy eating with little ones is to get them in the kitchen and let them play with food! This lets kids explore and become more familiar with different foods, opening kids up to try out new foods or try foods in new ways. Plus it's a great opportunity for them to learn the science behind food to understand why certain foods keep us healthy and strong.

Science experiments are fun for kids and a great way to keep them engaged! Here are 6 cool science experiments to help your kids learn about health and nutrition in a fun and easy way!

Experiment 1

What is interesting about sodium is how genetics plays a role in determining how much salt people like! People who love salt are known as “supertasters.” This experiment teaches kids about how much salt is in foods like butter and that certain amounts of salt can taste different! Approximately how 35% of women and 15% of men are supertasters!

Materials needed
- Bread, three sticks of unsalted butter, table salt, toaster, butter knife, measuring spoons, three small mixing bowls, a notebook and pen.
Procedure
- Let your butter set to room temperature (this could take a few hours after you remove from the refrigerator)
- Place a stick of butter in each of the three bowls
- The first bowl should contain no salt. In the second bowl add ½ teaspoon of salt and in the third bowl add a full teaspoon of salt. Mix the salt thoroughly.
- Find five volunteers for your experiment
- Each volunteer will get a piece of toast with butter. Each volunteer will taste each type of butter (meaning each volunteer will have three types of toast).
- Keep in mind that you will know the saltiness of the butter that each participant tries out but they will have to guess!
- Write down what type of butter the volunteers will like the most? Why? This will be your hypothesis!
- After each volunteer trys out their pieces of toast- Ask them to report which piece of toast they enjoyed the most. Record these results and compare them to your hypothesis.
To check out more about this salty experiment and the disclaimer and safety precautions click here!

Experiment 2

In this experiment children will explore foods that help kids build strong bones!
Yogurt has the most calcium per serving of any food! You can eat it with fruit or you can make a vegetable dip out of it. Other foods that contain similar nutrients are yogurt, cabbage and radishes.

Materials
- 1 Cup plain yogurt (unsweetened)
- 1 clove of garlic mashed
- You can add parsley, green onion, dill, and lemon if you want.
Procedure
- Dip these high-calcium veggies in it:
  - Cabbage (red and green)
  - Romaine Lettuce
  - Radish
  - Raw Turnip
- Let children cut and serve veggies.
- Mix yogurt into dip and pour out equal amounts for everyone to try.

Here's a quick and easy recipe for Kale Chips! These are super delicious and full of Vitamin K.
Materials

1 Bunch of kale
1 T olive oil
1-2 T lemon juice or vinegar (optional)
Sprinkling of seasoning ( salt, cayenne, chili powder, or any other seasoning you like!)

Procedure

Preheat the oven @ 250 degrees.
Wash kale and remove thick stems.
Cut into bite size pieces and toss into a large bowl with olive oil and lemon juice or vinegar.
Coat the kale by tossing it with your hands, wringing the leaves, bruising them slightly
Lay the kale in a single layer on a cookie sheet.
Sprinkle with seasonings you've selected
Bake until crisp (about an hour).

Experiment 3

A difficult concept for kids to grasp is how the food we eat can be turned back into soil and this soil can be used to grow more food. This experiment helps kids explore how composting works and the natural process that goes along with itl.

Materials
- Fruits and vegetables of your choice
- Ziplock bags
- Straws
- Journal for notes
Procedure

Place chopped up fruits and veggies into a plastic zip bag.
Add a few spoons of water.
Zip the bag up with a straw in the corner for air.
Mush the bag up for a couple weeks, and wait for it to turn into soil.
Keep a journal each day like a real scientist.

Experiment 4

Do you know that feeling when you eat a sugary snack and you start to get a headache? Many people refer to this as a “sugar buzz”. Typically during this sugar buzz your body goes to work and removes all the sugar from your blood. This science experiment explores the differences in which sugar gets absorbed into the blood compared with starches. When we consume sugar the molecules pass into our blood more quickly and leave us feeling hungry again soon after.

Materials
- 2 glasses, corn syrup, red food coloring, measuring spoon, sugar and flour.
Procedure
- Fill the glasses halfway with corn syrup.
- Now add two drops of the red food coloring to each of the glasses (this will act as the artificial blood!)
- Then place 1 tablespoon of sugar on top of the liquid in one glass. Now do the same with the second glass but use flour instead of sugar!
- Observe how long it takes for the liquid to absorb the sugar and flour!
- Note the difference!
This experiment comes from the website howstuffworks!

Experiment 5

Approximately 1.3 billion tons of food products are wasted each year! One way to help the planet is to put your food scraps to good use! This experiment allows you to take your leftover food scraps and turn them into new foods!

Green onions, lemongrass, leeks, fennel, & spring onions
- Step 1: place the ends of the roots in water and be prepared to change the water daily
- Step 2: In 3-5 days you will begin to see growth! You can harvest the greens when they are large and then repeat the process!
- Step 3 (for lemongrass only): harvest the lemon grass once it grows to be 12 inches tall. You can snip off the amount that you need without uplifting the whole plant
Similar procedures can be done with Celery, Cabbage, Romaine Lettuce & Bok Choy, Ginger, Onion, Garlic, Mushroom, Potatoes & Sweet Potatoes, and Pineapple. Check out all the details here!

Experiment 6

This experiment will teach kids about the amount of water that is in their favorite fruits and vegetables and what kind of nutritious value they hold!

Does the water content in a single serving of produce relate to the overall nutrition in a serving of that food?
- Materials
  - Orange, pineapple, watermelon, fresh peas, tomato or broccoli
  - Dehydrator or an oven!
  - Good scale that measures in mg.
  - Calculator
  - Access to the internet
- Procedure
  - Find the weight of each fruit and vegetable and record the results
  - Cut the fruits and vegetables into thin slices and place them in the dehydrator.
  - Next you want to weigh the dried fruits and veggies again
  - Now subtract the dehydrated weight from the hydrated weight. Now divide this value by the entire weight of the fruit and multiple this number by 100. This is how you find the percentage water in each fruit and vegetable.
  - If you want you can draw out a chart that compares the water contents of the fruits and vegetables.
  - USDA website will tell you the nutritious value of each fruit and vegetable!

References

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What is Summer Learning Loss and What to Do About It

6/30/2021

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It's officially summer time! School is out for the summer and that means beach days, family BBQ’s and lots of time spent by the pool…but summer is also an important time for students to continue their education. It’s important for students to relax and have fun over summer, but with children losing up to 40% of the gains they made over the school year, it is also essential to keep learning new things!

What is summer learning loss?

Summer learning loss, brian drain, summer slide or however you want to phrase it, is a phenomenon that occurs when students forget information over summer vacation. This creates a problem because it means that students need to do a significant amount of review so that they are prepared for the following school year. In order to succeed, students need to practice essential skills over the summer months.

Typically teachers spend about 4-6 weeks reviewing old material that students may have forgotten over the summer.

Throughout the summer students' achievement scores can decline by one month’s worth of school-year learning. This is typically seen in math and reading skills. Similarly, reading gaps that are based on income tend to widen in the summer, making it more difficult for already disadvantaged students to return to the classroom in the fall. Low-income students can lose up to two months in reading achievements over the summer time. It has been reported by early-childhood scholars that nearly all of the gaps between children’s skills form before the age of five, or even before the age of three.

Unfortunately students who are most affected by summer learning loss are more likely to drop out of high school and are less likely to attend college. This is why it is important to encourage education at an early age. It has been reported that 3rd graders who can not keep up with their standard 3rd grade reading level are four times less likely to graduate by the age of 18 in comparison to a 3rd grader who has proficient reading skills.

What are the benefits of summer learning?

Summer learning programs help kids keep up!
- Summer learning programs help kids improve reading and overall comprehension skills during out of school time so they don't fall behind.
Keeps the brain activated!
- Students who engage in some sort of learning 2-3 hours per week are less likely to struggle with summer learning loss.
- Some ways that students can engage in learning is by reading a book, doing some basic math problems, creative writing or playing an educational game or watching an educational video!
More time to overcome challenges!
- By preparing kids for school in the fall you are helping them stay engaged and excited about learning. It can be difficult for kids to get the help that they need but with the right resources they are sure to be successful!

What are the components of a good summer learning program?

Exposes students to new skills
- This means taking the time to understand where kids are starting and improving upon the skills they already have! Exposing students to new skills will also help prepare them for the next school year.
Includes various activities
- This helps students stay engaged in their learning! It also helps them learn how to switch tasks and practice taking in new information.
Helps students master skills that they enjoy
- Summer is a great time for students to take the extra time to explore new interests to build upon skills they already possess. This means that students can find a program that suits their interests!
Lasts at least one month
- Poor attendance at summer camps can reduce the effectiveness of the summer learning program so it is essential that kids try their best to attend! If the program lasts at least 1 month then kids will get used to a routine which is important for keeping them engaged.
Encourages healthy habits
- By encouraging healthy habits students are more likely to continue carrying out those healthy habits into the school year to set them up for success.
Promotes group learning
- Group learning is great for improving children's emotional and social skills, as well as collaboration and teamwork! These are skills that students can take with them into the following school year.

How HealthStart addresses summer learning? Snack Science!
The HeathStart Foundation encompasses all these great summer learning factors! This summer we are hosting our Snack Science Summer Camp for the young children and their families with the Housing Authority of the City of Austin. This 7-week camp uses stories, science experiments, fun physical activities, and healthy snacks to fuel young minds while away from school for the summer. We do this with a series of interactive workshops in the community to teach children how their body works and “why” we eat and do certain things to keep our bodies healthy. Each lesson helps kids learn the science behind nutrition and fitness as well as social and emotional health. This is especially important to help children make good decisions about their health and the health of their community.

Throughout camp, kids and their families are introduced to new skills and new foods, or foods prepared in new ways. Each workshop is structured so children can easily apply what they learn during the workshops to their daily lives. The children try new foods or rediscover familiar fruits and vegetables by preparing them in fun, fresh ways. HealthStart sends the recipe for each snack home with the children so that they can make the snack with their families.

Children share what they learn with their families, strengthening peer, family, and community ties. As a result, our students become health “change agents,” influencing their families and community by changing how we eat, move, and live together.

Learn more about our Snack Science workshops here!

References
http://www.summermatters.net/six-elements-of-great-summer-learning/
https://www.brookings.edu/research/summer-learning-loss-what-is-it-and-what-can-we-do-about-it/
https://www.educationnext.org/is-summer-learning-loss-real-how-i-lost-faith-education-research-results/
https://www.wallacefoundation.org/knowledge-center/Documents/Effective-and-Promising-Summer-Learning-Programs-Fact-Sheet.pdf
https://www.aypf.org/blog/blog-summer-learning-programs/#:~:text=Summer%20learning%20programs%20can%20also,gain%20job%20training%20and%20 experience.
https://thinkstretch.com/our-difference/summer-learning-loss/
https://www.idtech.com/blog/summer-slide-facts-for-productive-school-break
https://www.educationnext.org/is-summer-learning-loss-real-how-i-lost-faith-education-research-results/

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6 Self-Care Tips for Mental Health

5/19/2021

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Did you know that May is National Mental Health Awareness month? This is the perfect opportunity to make sure that you are taking care of yourself and encouraging others around you to do the same!

There's no question that life can be stressful, overwhelming, disappointing, and sometimes lonely. All of this takes a big toll on our mental health. When we feel this way, it's hard to know the best way to deal with our emotions.

Your brain is in charge of your emotions, and those emotions are there to put you back on track. One of the brain's most important jobs is to keep us safe by helping us remember those things that make us feel good and those things that make us feel bad. Our emotions are there to put us BACK in balance when something knocks us out of balance. Things happen to us every day that make us feel different ways. Some things are nice and some things are problems that must be solved. How about when something you had planned didn't go the way you were hoping? That can make some people feel bad or even angry. That anger and frustration forces your attention on solving that problem.

Nutrients for Mental Health

There are lots of things you can do to better your mental health, and one of them is nutrition. Healthy food promotes good moods and overall well-being. It is scientifically shown that people who are healthy tend to be happier! Everyone needs nutrients to survive and thrive, and there are different types of nutrients for different parts of your body.

When it comes to mental health, it’s important to think about the health of your brain. So what nutrients are important for brain health? Foods with antioxidants, healthy fats, and protein are essential to keep your brain strong and running smoothly. Watch our Healthy Brain Burrito | Snack Science video to make an amazing snack that will keep your brain healthy and strong!

Aside from food, our brains also need water! Water is an amazing nutrient for your body because it hydrates your cells. When your cells are hydrated, your body can carry out all the tasks it needs do to keep you healthy and strong. Healthy eating and drinking is the first step to making sure that your brain and body are being taken care of. When your body feels good, your brain can feel good too!

Physical Activity for Mental Health

Moving your body is great for your mental health too! Exercising gets your blood flowing to your brain and can help improve your mood. As you exercise, dopamine and endorphins are released from your brain. Dopamine and endorphins are chemicals that make you feel happy. So, as you exercise and these chemicals are released, you tend to feel happy afterwards!

Also, physical activity makes you breathe heavily, and all that breathing brings in large amounts of oxygen! Oxygen is a very important resource for your brain and you need lots of it to take care of your brain. In fact, your brain can only go a few seconds without it, so getting enough is very important and exercising is an easy way to do that! Look for small ways to add a little physical activity to your day, like taking the stairs or going on a short walk.

6 Self-Care Tips

In addition to eating healthy foods and moving your body, here's a few more ways to care for yourself and improve your mental health!

Get enough sleep! Sleeping is very important for your body to rest and recover , so getting enough of it can do wonders for your mind and body. We have so many resources on why sleep is important, so be sure to take a peek at some of our Snack Science videos. You can watch Why We Need Sleep | Snack Science to get you started!
Express gratitude! This is a pretty easy one but it's something we often forget. Expressing gratitude is a quick and simple way to instantly feel better by remembering all of the wonderful things you have in your life. Simply just make a list of 3 things you're grateful for or even let someone that you are grateful for them. To help your kids express more gratitude, read 5 Ways to Practice Gratitude With Little Ones.
Get outside! Exposure to sunlight helps your body produce vitamin D, which increases your level of serotonin in the brain. Plus, spending time in nature has been proven to reduce stress. You can even give yourself a double dose of self-care by exercising outside!
Limit your screen time! The blue light from screens like your phone, TV, or computer trick your brain into staying awake longer. Limiting your screen time can help you fall asleep faster at night, which is great for your brain. Read our blog post about How to Limit (or Repurpose) Your Child’s Screen Time to learn some more!
Stimulate your mind with something you love! Reading books, playing board games or other fun activities keeps your brain active and strong while taking your mind off of what's troubling you. Refer back to our blog post 5 Stay-At-Home Activities To Keep Kids Engaged & Learning to get a head start in brainstorming some ideas for the whole family!
Spend time with people you love! Being around people who make you happy like your friends and family is a great way to encourage good mental health. When you spend time with people you care about, a hormone called oxytocin is released in your body, which tells the brain that you are happy!

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10 Ways To Stop Food Waste

4/27/2021

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Did you know that 33% of all food produced globally is lost or wasted every year? That’s a lot of food! All the food we waste represents a nutritious meal that could have been provided to someone in need. Additionally, when we waste food, we are also wasting the resources, such as water, energy, land, and dirt, that play a role in growing that food. Addressing the food waste issue is an essential part of building healthier communities!

To raise awareness, Stop Food Waste Day is celebrated on April 28th! You can find out more about Stop Food Waste Day on their website.

Here are 10 ways that you can reduce food waste:

1. Avoid buying in bulk.

A key to reducing food waste is to shop smart for your groceries. Although it may be convenient to do a big grocery store haul every few weeks, this actually contributes to a lot of food waste. We tend to buy a lot of food that we don’t need! Bulk shopping can also lead to a higher likelihood of your food expiring. Going to the grocery store more frequently and buying less during these trips can play a large role in reducing the food waste in your home. A good tip is to finish all of the food you bought previously before making another trip to the grocery store!

2. Create a meal schedule.

Planning what recipes you want to make for that week can be super helpful in reducing food waste. If you are the type of person who likes to eat different meals every day, you can plan to make a smaller serving so you don’t have leftovers. When you plan ahead, you can determine exactly what groceries you need from the store and how much of everything you may need. This will help you from overbuying! Try to create a habit of sticking to your grocery list at the store!

Here’s a 5 Day Meal Plan using HealthStart dinner recipes targeted for a family of 4! By planning out how much each meal serves, you can figure out when you’ll need to cook a new dish, and you can prepare the ingredients you might need for that week!

For those busy Mondays, try making this Quick and Easy Veggie Chili.
For Tuesday and Wednesday, try this Pasta with Fresh Tomato Sauce that serves 8 to last you two days!
On Thursday, you can change it up by making a rice dish like this Sweet and Sour Chicken with Rice.
To celebrate Friday, a pizza party night will be extra fun when you make this Easy Veggie Pizza.

3. Try to save leftovers.

Sometimes, we get super full after eating a delicious meal, and we are left with lots of food. Try not to throw that food away! Instead, you can store your leftovers in a container and pop them into the fridge to eat the next day. Remember to check that you don’t have any more leftover food in the fridge before making something new to reduce your food waste! Keeping your fridge organized is an excellent way to help you remember that you still have that leftover food!

4. Store your food correctly.

When you buy produce, research where to store these foods in your home to make sure that they don’t ripen and spoil too quickly. Some fruits and vegetables are better stored at room temperature, and some are better stored in the refrigerator. Additionally, read the labels of food and follow any suggested storing instructions!

5. Try freezing your food.

An excellent way to preserve your food is by freezing it! You can freeze leftovers, fruits, and vegetables, bread, and even cheese to eat or use later. Frozen fruits and greens are also perfect for throwing into a blender for a nice, cold smoothie! Check out B and L’s Strawberry Smoothie recipe for a refreshing dessert!

6. Don’t be afraid to try out new recipes.

When you have an ingredient that looks like it will spoil soon, look up a new recipe to try that uses that ingredient! By doing this, you can avoid having to throw away that ingredient once it has gone bad, which reduces your food waste. It’s always exciting to try something new, and there are so many delicious recipes out there! The Stop Food Waste Day website has some great recipes that you can try!

7. Don’t judge your produce by its cover.

‘Don’t judge a book by its cover’ actually applies to produce as well! It is common to go to the grocery store and pick out the fruit with no bruises or scratches. This leads to the “imperfect” produce being leftover in the store and thrown away as food waste. In most cases, these “ugly” fruits and vegetables are just as good as the “perfect” produce, so don’t be afraid to pick them out. Some grocery stores may be selling their imperfect produce at a discounted rate, so this is a good way to reduce food waste and save money!

8. Preserve your food.

There are so many ways to preserve food, including drying, pickling, fermenting, canning and freezing! You can make things like sauces, jams, and pickled fruits and vegetables. These can be fun and easy ways to reduce your waste and can provide your family with some delicious snacks to enjoy! Try out this method by The Kitchn to quick pickle any vegetable. With just a handful of ingredients and 20 minutes, this pickled recipe is perfect for those veggies you haven’t eaten yet!

9. Try composting.

Composting is a sustainable way to make your food scraps into a form of nutrients and energy for your plants to grow. Compost is made by the process of decomposition. Decomposition breaks down things into smaller pieces. Dead plants, most natural foods, wood, cotton, and leaves can decompose in the soil. Gum, metal, plastic, and glass can not be decomposed in the soil. Compost can be super beneficial for gardening and can be a great way to reduce food waste!

10. Raise awareness.

Educate yourself, your friends, and your family about why food waste is an issue and why it is crucial to take action! Stop Food Waste Day has provided a toolkit on their website on how you can show your support for the fight against food waste. You can take the pledge and share social media posts to raise awareness!

References:

Compass Group. (2019, April 10). Compass group leads fight against food waste: Stop food waste day 2019. Compass USA. https://www.compass-usa.com/compass-group-leads-fight-against-food-waste/
Kubala, J. (2017, November 20). 20 easy ways to reduce your food waste. Healthline. https://www.healthline.com/nutrition/reduce-food-waste#TOC_TITLE_HDR_16
Stop food waste day. (n.d.). Compass Group Stop Food Waste Day. https://www.stopfoodwasteday.com/en/index.html

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1. Go to a pumpkin patch

2. Apple bobbing

3. Give out treats, toys, and crafts!

4. DIY Halloween costumes

5. Make a Halloween scavenger hunt

​6. Make Halloween crafts

​7. Make Halloween-themed snacks

¿Por qué es el agua tan esencial para nuestra salud?

¿Cómo puedo ayudar a mi hijo a beber más agua?

​Referencesgo.uth.edu/TexasChildHealth

​Hay dos tipos de nutrientes esenciales: macronutrientes y micronutrientes. Los macronutrientes incluyen proteínas, carbohidratos, grasas y agua. Los micronutrientes incluyen vitaminas y minerales.

Los macronutrientes se consumen en cantidades grandes y son vitales para el cuerpo. Hay 4 macronutrientes importantes: proteínas, carbohidratos, grasas y agua. Son muy fáciles de conseguir, ya que la mayoría de los alimentos contienen estos 4 macronutrientes. ​

Nutrients for Mental Health

Physical Activity for Mental Health

6 Self-Care Tips

1. Avoid buying in bulk.

2. Create a meal schedule.

3. Try to save leftovers.

4. Store your food correctly.

​5. Try freezing your food.

6. Don’t be afraid to try out new recipes.

7. Don’t judge your produce by its cover.

8. Preserve your food.

9. Try composting.

10. Raise awareness.

who we are

programs

get involved

news & resources

other

6. Make Halloween crafts

7. Make Halloween-themed snacks

References
go.uth.edu/TexasChildHealth

Hay dos tipos de nutrientes esenciales: macronutrientes y micronutrientes. Los macronutrientes incluyen proteínas, carbohidratos, grasas y agua. Los micronutrientes incluyen vitaminas y minerales.

Los macronutrientes se consumen en cantidades grandes y son vitales para el cuerpo. Hay 4 macronutrientes importantes: proteínas, carbohidratos, grasas y agua. Son muy fáciles de conseguir, ya que la mayoría de los alimentos contienen estos 4 macronutrientes.

5. Try freezing your food.