Wellness is a Way of Life

This newsletter is provided as a wellness resource by RCSD’s School Meals Program.

Over the last decade or so, we’ve put in place a number of changes to make our lunches and breakfasts (in schools that serve breakfast) even more nutritious for our customers. We’ll continue to use the Wellness Newsletter to keep you posted on these changes and much more! 

Click the following link if you want a printable copy of the newsletter: Wellness Newsletter (Printable)

Season’s Gr(EAT)ings

Overeating spikes for a lot of us during the “holiday season” - which now starts in November and runs into January! Think about all the opportunities for (over)indulging:

• Halloween candy
• Football viewing parties
• Thanksgiving visiting
• Leftovers
• Work events
• Holiday get-togethers
• Leftovers
• Buffets
• Open houses
• New Year’s Eve dinner
• And more leftovers!

You should enjoy special treats and meals during this time without feeling guilty, but be aware of what you’re eating. At the traditional big events like Thanksgiving dinner, try to eat slowly and enjoy your food, and be especially mindful of the steady unconscious snacking that also spikes during these 10 weeks. 

The Big Number: 229

The average Thanksgiving dinner contains 229 grams of fat (four days worth) and up to 4,500 calories. 

Eat Better

Try lots of different fruits, veggies, and whole grains for a healthy diet. You’re bound to find a few you really like!

Walnuts

Nuts make a great occasional snacking choice for the holidays! Walnuts contain healthy omega-3 fats, anti-oxidants, fiber, and lots of other healthful nutrients. Plus, cracking them open is fun – and it slows down your snacking! 

Learn Easier

Feel free to lead up on some holiday meal favorites. Broccoli, for example, is a good source of vitamin K, which improves cognitive function (that means learning!) and boosts brainpower. Just avoid smothering it in butter or sauce. 

Live Healthier

The food you choose at the holiday meal can make the difference between a healthy feast and having to let your belt out a notch when you’re done! Choose white meat turkey and avoid the skin. Load up on veggies like broccoli, asparagus, and sweet potatoes (without the marshmallow). Start with about half as much mashed potatoes as you’d normally pile on. Have stuffing or a roll instead of both (and if you choose the roll, just have one). Choose a small slice of pumpkin pie instead of a whopping piece of pecan. And give yourself some time to feel full before diving in for seconds. 

Play Harder

Ok, so you had too much to eat on Thanksgiving Day. Don’t be too hard on yourself – happens to the best of us! But make up for it on Friday by getting off the couch for a little exercise. Why not head to your local skating rink (indoor or outdoor) for some family fun?