Hey there! If you’re reading this, you’re probably already aware of the importance of a healthy diet for your children. This is essential if you want them to have a good life.

When your kids eat, nutrients are extracted from food. This is how their bodies turn food into energy, and energy is what they need in order to live, to do exercise, to think, and to laugh. Their organisms will let them know when they need food by sending them messages (hunger is one of those messages), and it will send them different messages when they’ve had enough food as well. That’s why it is important that they don’t go on eating when they’re not hungry.

Children and teenagers need the same nutrients that adults do, but in different amounts and proportions. Because they’re growing up, it is so important that they eat a variety of foods from each food group to ensure optimal intake of all vitamins and minerals.

You may want to keep an eye on what your children eat when they’re not at home. You should become familiar with the school menu if your child participates in the school lunch program, for example, but wouldn’t it be much better if your kids themselves cared about nutrition facts?

An old Chinese saying goes: Give a person a fish, and you feed them for a day. Teach a person how to fish, and you feed them for a lifetime. Education is stronger than vigilance. If your child becomes interested in food, he or she will never forget this basic knowledge. For this purpose, you can send them to cooking classes for kids. Then, they can help you pack lunches for school, including food that’s pleasing and fun to eat, as well as healthy, safe, and nutritious.

A well-balanced packed lunch might include a sandwich with whole wheat-bread and a lean, protein-rich filling, such as turkey chicken, tuna, egg, cheese, or peanut butter; fresh fruit and/or vegetables; low-fat or fat-free milk; and graham crackers, Jell-0, or another simple low-fat dessert. Be aware of food safety measures when packing your child’s lunch, such as keeping perishable foods well-chilled.

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Oranges are one of the world’s most popular citrus fruits. Originally from Southeast Asia, they are now grown in almost every area with the appropriate warm climate. While many people prefer to enjoy just orange juice, the whole orange possesses more impressive nutrition stats when eaten whole.

While oranges may vary in size, it is possible to take some average nutritional values by examining at the content of 100 grams of this fruit. In this portion, there are roughly 50 calories and no fat at all. Additionally, some 87% of the orange is made up of water. This makes the orange a very diet-friendly fruit. Additionally, 100 grams of oranges are 12 percent carbohydrates, mostly from natural fruit sugars. However, some of these carbohydrates also come from fiber, and an average orange has 5 grams of this important nutrient. Since fiber is only found in the pulp, though, orange juice only has carbohydrates from sugar. Finally, oranges have more protein than some other fruits, with nearly 2 grams per orange.

Oranges are best known for being rich in vitamin C. In fact, 100 grams of the fruit can provide more than 80 percent of the recommended daily value of this nutrient. Vitamin C is important for preventing cell damage and is particularly associated with a decreased risk of colon cancer. It can also diminish inflammation associated with arthritis, asthma, and other uncomfortable conditions. Oranges are also a great source of potassium, which is essential in aiding muscle growth and health. A single organe has roughly 10% of a person’s daily potassium needs. Oranges also contain some vitamin A, calcium, and even a minimal amount of iron.

Oranges are especially powerful antioxidant foods because antioxidants increase effectiveness when they interact with vitamin C. Thus, oranges have been associated with preventing cancer and other dangerous diseases. They are loaded with bioflavanoids and carotenoids, which are known to protect the body from cancer, as well as phytochemicals that fight heart disease. Oranges are also high in herperindin, which is associated with helping to lower blood pressure and cholesterol.

Other nutrients found in oranges include folate, potassium, and even some small percentage of calcium. Folate is a B vitamin that is especially important to pregnant women. Meanwhile, potassium aids in muscle performance and can also counteract excess sodium in one’s diet. Finally, calcium helps build strong bones and is essential for all people.

Ultimately, oranges are one of the world’s most common and healthiest fruits. In fact, a study done in Finland found that orange eaters halved their risk of heart disease. Meanwhile, other studies showed oranges, with their high fiber and water content, can suppress a dieters’ appetite for up to four hours at a time. These are just a few of the orange’s many benefits, and it should be included as part of a healthy diet.

Robert Harden, fitness coach at Extremely-Fit, invites you to visit http://www.extremely-fit.com for more fitness and nutritional articles, like this one. For a great nutrition and workout plan, try P90X.

Although it is impossible to measure every little bite you put into your mouth, it is a good idea if you are trying to learn the value of portion size.

When starting out it is a surprise to most people to find that what they thought was a single serving is actually two or three.

There are fancy electronic food scales that are pre-programmed with nutritional
information and daily nutrient intake for you, although the only tools you will ever need, are a simple inexpensive gram scale, dry and liquid measuring cups, and the understanding of reading food labels.

Understanding the knowledge written on a food label is the key to helping you make the most sensible decisions on your food choices. The "Nutrition Facts" section provides you with identifying the amount of servings sizes provided within that product.

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount "per serving."

Learning how to read and interpret these valuable pieces of information may be a little complex at first. Learning how the numbers will affect your diet intake to properly add the proper nutrional intake for your body takes some education.

The following is a list of things you will need to know to gain a better grasp on deciding if a product is the right choice for you.

1. Serving Size

This is the primary item you will see on the food label.
The amount of servings stated on the food label refers to the size amount specified by a normal quantity the average food consumer intakes.

If you strictly follow the amount of servings recommended, you will obtain the same amount of nutrients specified according to the serving size on the label.

For instance, if the serving size says one serving is equal to 24 grams, you would have to measure that same amount for eating one serving size.

However, if you eat everything in the package, and the food label stated that each pack is equvalent to 4 servings, you need to calculate the amount of nutrients that have entered your body. If the food label specifies that there is 250 calories per serving, you need to multiply by four to get the total amount of calories you have ingested.

2. Nutrients

This refers to the list of available nutrients in a particular item. Nutritional amounts are based on both a 2,500 calorie diet and the recommended 2,000 dietary allowances.

In order to understand the numeric value of each item, you should know that the "% daily value" that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

3. Ingredients

This refers to the list of ingredients that were used in the manufacturing of the product. Usually the ingredients are listed with the largest volume of content in the first place. If you read something that has sugar for the first or second ingredient, you may know that that product is probably not a preferred food choice for a healthy diet.

4. Label Claim

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Learning to properly understand a food label is the first key to getting you set on your path to a healthier body. Being able to accurately keep track of your portion intake and knowing the value of the nutrients in the food you absorb, is a self rewarding practice that will benefit you for years to come.

About the Author:
Melanie Bremner is presently running and maintaining an online Family eBook Sales shop, and produces a weekly newsletter full of stories, facts and fun for the whole family. Sign up for her newsletter and receive a monthly bonus: http://ebooks4families.biz