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Food Services and Nutrition


What is lycopene and why should you incorporate it into your meals?


Lycopene is a powerful antioxidant that gives many fruits and vegetables their “red” color, especially tomatoes. Its powerful antioxidant actions are effective in maintaining the strength of cell membranes which are responsible for allowing good nutrients in and prevent toxins from entering the cells. Strong healthy cell membranes are vital in the prevention of many diseases.

However, for your body to benefit from it, you need to eat enough of the foods containing lycopene. The fruits and vegetables that are great sources of this substance can easily be added to your daily health regimen. The following are some foods that contain high concentration of lycopene:

● Tomatoes
● Pink Grapefruits
● Pink Guava
● Watermelon
● Papaya

Identify possible symptoms of type-2 diabetes

The number of children and young adults affected by type-2 diabetes is beginning to rise, particularly in Mexico. Research has shown that poor diet and a lack of exercise are key factors in the development of type-2 diabetes.

Take your child to the doctor if you notice any of these symptoms:

  • Unexplained weight loss
  • Frequent urination
  • Tiredness, fatigue
  • Hungry or thirsty a lot, even after eating
  • Slow healing of sores or cuts



Fiber helps prevent:

  • Heart disease: It helps lower LDL (bad) cholesterol
  • Diabetes: Helps control blood sugar levels
  • Digestive problems: Prevents constipation.
  • Weight gain: High-fiber eating plan is lower in calories and tends to satisfy you faster.

Fiber is found in whole grains, beans, fruits and vegetables. The recommended amount of fiber is 25 grams.

This daily requirement can be met with 2 cups of fruit and 2 ½ cups of vegetables every day, combined with whole grains and beans.

(, 2013)

Physical Activity

Physical Activity

It is recommended to do at least 60 minutes of moderate to vigorous intensity of aerobic exercise every day. Physical activity helps with:

  • Weight control, reducing blood pressure and raising HDL (good) cholesterol.
  • Reduces the risk of diabetes
  • Improves psychological well being, which includes gaining self-confidence and higher self-esteem.
  • Increases your daily energy
  • Helps you sleep better
  • Relieves stress
  • Strengthens your muscles and bones, as well as your heart.
  • Improves your balance and flexibility

(American Heart Association, 2013)
(American Diabetes Association, 2013)

Five Reasons for Eating

  • Energy: Breakfast is the perfect time to recharge and energize your day, so there will be no sleeping in class!
  • Improved concentration: Eating a complete and healthy breakfast improves brain function and memory. This is essential for soaking up information and doing well in exams.
  • Better grades: Studies show students who eat breakfast have higher scores.
  • Healthy weight: People who skip breakfast tend to weigh more than those who eat breakfast regularly. Also they tend to make healthier food choices throughout the day and eat less calories.
  • It tastes great! This may be the most compelling reason to enjoy breakfast before a long school day.

A study by the Journal of the Academy of Nutrition and Dietetics found that teens are more likely to eat breakfast if their friends do.

¿Why pack your kids healthy lunches?

  • Satisfies hunger between meals
  • Improves concentration
  • Allows our bodies to continue functioning and developing during the day
  • Prevents overeating at mealtime
  • Gives you the energy you need for all your daily activities

Fruits and Vegetables

Fruits and Vegetables provide vitamins and minerals that help you grow, stay strong and healthy.

  • Red fruits and vegetables: Helps us have a healthy and strong heart
  • Orange/ Yellow fruits and vegetables: Helps us keep our eyes and skin healthy
  • Green fruits and vegetables: Helps our entire body and our immune system, keeps the colds away. As well as strengthens our muscles, bones and brain.
  • Purple/Blue fruits and vegetables: Are excellent food for our brains, they help us with our memory.
  • White/Brown fruits and vegetables: Boosts your immune system



Seventy percent of our body is composed of water; therefore drinking water must have its benefits!

Drinking water:

  • Maintains a healthy digestive system
  • Maintains our body's temperature
  • It helps increase our metabolism; 1/2 liter of water can increase our metabolism by 24-30% in 1.5 hours. Therefore drinking water helps us keep fit and loose those extra pounds.
  • Concentration, memory and brainwork are influenced by drinking water. Loosing at least 2% of our water through sweat or other areas affects our brains function, especially our humor, concentration and memory.

The recommendation is to drink 2 liters of water a day or 8 glasses of 8 ounces a day.


Bright, juicy and delicious fruit full of vitamins and minerals. It's a good way to introduce fruits into your diet.

They are a great idea for dessert, since a cup of naturally sweet strawberries is only 50 calories.

1 cup of strawberries has:

  • 160% of the daily recommendation of vitamin C, which is necessary for growth and body tissue repair, as well as helps maintain a healthy immune system.
  • 3.3 g of fiber, which helps maintain a healthy digestive system.
  • Is rich in antioxidants, which help prevent chronic diseases like heart disease and diabetes.

Try them with everything, from yogurt to oatmeal, cereal or simply on their own. They're a delicious snack and dessert that will satisfy your sweet tooth!

(Cox,, 20115)

Benefits of a high protein breakfast


There are many benefits in having a breakfast that is full of protein, whether it’s for kids going off to school or moms that are ready to take on the day. It’s important to incorporate lean protein to your daily breakfasts due to it’s ability to keep you feeling fuller for a longer period of time. Having a high protein breakfast helps increase satiety and helps fuel your metabolism, it also helps kids stay alert and active in school, it keeps them full of energy and prevents them from distracting themselves due to hunger.

Keep in mind it’s important to choose protein sources that don’t have excess fat.

Examples of lean protein choices:

  • Egg whites
  • Protein powder
  • Turkey ham
  • Peanuts/ sugar free peanut butter
  • Skim milk
  • Low fat yogurt

American School Foundation of Monterrey

Ave. Ignacio Morones Prieto No. 1500
Col. San Isidro
Santa Catarina, N.L. C.P. 66190, Mexico
ELEM: (+52) 81 5000-4400
MSHS: (+52) 81 8288-4400

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ASFM is a private, non-profit, independent, international day school providing a U.S.-type education to international and Mexican students.

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