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Quick Facts
• Vitamins are organic substances
found in all natural foods, are
necessary for life and are essential
to the normal functioning of our
bodies.
•Vitamins are necessary for
normal growth and development.
We must get our vitamins from
food or dietary supplements. For
the most part, we rely on food
sources to meet our vitamin
needs. Food is our best source of
vitamins.
You Are What You Eat
Eating out is very common with today’s on-the-go
lifestyle. To help you eat better, featured below are
healthy items on the Wendys® menu:
Fresh Fruit Bowl
(90 calories 1g fat 0g fiber)
Chili, small
(200 calories 6g fat 5g fiber)
Mandarin Chicken Salad
(150 calories 1.5g fat 3g fiber)
Grilled Chicken Fillet
(110 calories 3.5g fat 0g fiber)
September 2006
All About Vitamins
Vitamins are compounds that are essential for life. They are of
great benefit to our health, because they aid in all areas of our
body such as bones, organs, blood, reproduction, growth, and
maintenance. Vitamins can be categorized as water soluble or
fat soluble. Water soluble vitamins include vitamin C and the
eight B vitamins. The body cannot store these vitamins in high
quantities, so we must consume foods daily that contain them.
Fat soluble vitamins include vitamins A, D, E, and K. These
vitamins are stored in our body’s fat tissue, so they are not
required in high quantities like those that are water soluble. In
fact, high quantities on a daily basis may be harmful, primarily
if obtained from supplements rather than food.
Vitamin A aids in vision, the development and maintenance of
skin tissue, and is required for the integrity of the reproductive
and immune systems. Sources of Vitamin A include eggs, milk,
cantaloupe, carrots, sweet potatoes and spinach.
B Vitamins are important in metabolic activities. Without
them, our bodies could not utilize energy. They are also
involved in the production of red blood cell production, which
carry oxygen through the body. There are eight B vitamins:
Thiamin(B1), Riboflavin(B2), Niacin, Pyridoxine(B6), Folic Acid,
Cobalamine(B12), Biotin, and Pantothenic acid. Sources of B
vitamins include whole grains, seafood, poultry, meat, dairy,
leafy green vegetables, beans, and citrus fruit.
Vitamin C plays a major role in helping to heal cuts and
wounds, and enhances the immune system. Sources of this
vitamin are citrus fruits, cantaloupe, strawberries, tomatoes,
broccoli and cabbage.
Vitamin D is used to build and maintain strong bones. It also
aids calcium absorption. Our bodies can produce Vitamin D
with sun exposure. If our skin does not receive the exposure
needed to produce vitamin D, it must be consumed. Sources of
Vitamin D are fish, egg yolk, and many other food items that
are fortified with vitamin D; especially dairy products.
Vitamin E protects our lungs from the damaging effects of
polluted air, and is important in the formation of red blood
cells. It is also required for our eyes, skin, and liver. Sources of
Vitamin E are whole grains, leafy greens, sardines, eggs and
nuts.
Vitamin K plays a major role in proper blood clotting. Sources
of this vitamin include leafy greens and liver.
The best way to make sure your family is getting all the
vitamins they need to live a healthy lifestyle is to provide them
with a variety of healthy foods. Food is our first and best source
of vitamins and other nutrients. In some instances, children
may have difficulty obtaining all the vitamins they need. In
this case a supplement may be given to prevent deficiencies;
but be aware that vitamins can become toxic if taken in high
quantities. The nutritional content of food can be found by
looking at the nutrition label on food containers. For more
information on nutrition, visit www.mypyramid.org.
Get Moving!
(Community Events)
September 9
Kingsway Funfest
Start Time: 12 PM
End Time: 9 PM
Location: Kingsway Church, corner of Dan Jones
and 100 N., in Avon
Description: Funfest is a free community festival.
Free carnival rides, food from local vendors and a
fireworks display. Visit kingswaychurch.org/funfest
for more information. HRH is a proud sponsor.
September 16
Heart Walk
Start Time: 7 AM
End Time: 12 PM
Location: White River State Park, Indianapolis
Description: Help raise money for the American
Heart Association and do something good for your
heart at the same time! Walk registration at 7 AM;
walk at 8 AM. Go to heartwalk.kintera.org/faf/
home/default.asp?ievent=047590 to register.
September 23
Our Shepherd Lutheran Church
Fall Festival
Start Time: 1 PM
End Time: 10 PM
Location: 9101 W. 10th St.
Description: Enjoy a BMX bike show, band, food,
activities and a fireworks show.
Hendricks Regional Health is a proud sponsor.
September 30
Avon Community Heritage Festival
Location: Washington Township Park
Description: Celebrate the past, present and
future of the Avon community at the Annual Avon
Community Heritage Festival. Enjoy food, games,
entertainment and fireworks. Chili Cook-Off to be
held Friday night. Contact the Avon Chamber of
Commerce 272-4333 for more information.
Hendricks Regional Health is a proud sponsor.
September 30
Sheltering Wings, “Walk Me Home”
Start Time: 8 AM
End Time: 12 PM
Location: Hummel Park, Plainfield
Description: Join us as we walk to help prevent
domestic abuse and support Sheltering Wings, the
domestic violence shelter in Hendricks County.
Registration begins at 8 AM. Raise pledges to
support the shelter. Hendricks Regional Health
is a proud sponsor. Contact 745-1496 or www.
shelteringwings.org for more information.
www.hendricksregional.org
Family Health Tips
• Find the strong points and weak points in your current diet.
(Servings of fruit, whole-grain fiber foods, calcium)
• Make small, slow changes instead of trying to make large, fast changes. Small
changes will be easier to make and stick with.
• Ask for help from a nutritionist if you haven’t already done so.
Cutting back :
• If you eat meat, eat it baked, grilled and broiled rather than fried. Eat fish at least
once a week.
• Cut back on extra fat and salad dressings.
• Eat plenty of fruits and vegetables with your meals and as snacks.
• When eating at restaurants, watch out for “hidden” fats (such as that in salad
dressing and desserts) and larger portion sizes.
• Drink low-calorie beverages, such as water, unsweetened tea and diet soda.
Healthier habits:
• Eat breakfast.
• Eat your biggest meal of the day at lunchtime.
• Begin meals with a low-fat salad, soup or a glass of water.
• Eat more vegetables and whole grains at each meal.
• If you drink more than one regular soda per day, replace one of them with a diet soda,
water or skim milk.
• Know what one portion looks like and stick to it.
• Eat slowly so your body has time to know when you are full.
• Be more active in your daily life.
Peanut Butter Muffins
2 eggs
¼ c. frozen apple juice
¼ c. banana
1 c. milk
1 ½ tsp. baking powder
¼ c. peanut butter
2 ¼ c. flour
¼ c. nonfat dry milk
Directions:
1. Preheat oven to 350 degrees Fahrenheit.
2. In a small bowl, break the eggs and use a fork to beat them a little bit.
3. In a large bowl, combine the milk, mashed banana, peanut butter, apple juice, dry milk
and the eggs from the small bowl. Mix with a mixing spoon until mixture is creamy.
4. Add flour, baking powder, and baking soda into a large bowl. Mix again.
5. Line a muffin tin with paper liners or lightly spray with nonstick spray. Spoon in muffin
mix. Fill each muffin cup about ¾ of the way up.
6. Bake for about 15 minutes.
7. When your muffins are done baking, remove from tin and cool them on the wire rack.
Serves: 12
Serving size: 1 muffin
Nutrition facts per serving: calories – 214 total fat – 10g fiber – 1g
carbohydrate – 25g protein – 6g
recipe from kidshealth.org
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