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Wellness Tip
from Kathryn Dibadj MEd, BSN, PEL-CSN, RN
YOU ARE WHAT YOU EAT
Nutrition Tips that are Evidence Based
1. Limit sugary drinks
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet (1Trusted Source).
Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat (2 Trusted Source).
Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease (3, 4, 5Trusted Sources).
Healthier alternatives include:
water
unsweetened teas
sparkling water
Coffee
2. Eat nuts and seeds
Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals (6, 7Trusted Sources). Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease (8Trusted Source). Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes (9 Trusted Source).
3. Avoid ultra-processed foods Ultra-processed foods (UPFs) are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well (10Trusted Source).
Examples include:
snack cakes
fast food
frozen meals
packaged cookies
chips
UPFs are highly palatable, meaning they are easily overeaten, and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions (11,12, 13, 14,15Trusted Sources). In addition to low quality ingredients like refined oils, added sugar, and refined grains, they’re usually low in fiber, protein, and micronutrients. Thus, they provide mostly empty calories. Help your kids make healthy choices, give them healthy options to help their brain work its best.
Glenbard Parent Series
District 41 is a proud partner of the Glenbard Parent Series. Check out the many programs offered to support parents with children of all ages! Check out their full updated list of upcoming events HERE and their 2024-25 brochure HERE.
TUESDAY, FEBRUARY 4 @ Noon and 7pm
Future Proof: Positioning Students for the Changing Tide of Work
THURSDAY, FEBRUARY 13 @ Noon and 7pm
Amy Blankson
Digital Thriving: Technology and the Future of Happiness in a Hyperconnected World
Glen Ellyn School District 41
Email: webmaster@d41.org Website: www.d41.org
Location: 793 North Main Street, Glen Ellyn, IL, USA
Phone: 630.790.6400
Facebook: facebook.com/glenellynd41
X: @glenellynd41
Instagram: Instagram.com/glenellynd41