By Michelle Swartz

It's a chance to take a closer look at the healthy, or not-so-healthy, foods you've been eating.

Nutrients provide nourishment that help grow and stay healthy. The nutrients in certain foods are protein, carbohydrates, vitamins, fats, minerals and water. Some foods that include nutrients are fruits, vegetables and whole grains.

It's important to eat healthy, nutritional foods because it keeps your body running smoothly. But if you eat foods that contain high amounts of sugar, fat and calories, your body will suffer. You can get sick and gain weight.

To avoid that, Sue Morgan clears up what is healthy for you. Ms. Morgan has been a registered dietitian at Mercy Memorial Hospital for 23 years. With her help, we broke down what foods you should be eating at all times of the day.

Read on and keep eating healthy!

• Oatmeal
• Cereals containing high fiber, low-fat, low-sugar
• Skim or 1 percent milk or orange juice
• Whole-wheat toast
• Banana

Ms. Morgan says it's important to eat breakfast.

"If you skip breakfast, it's a long time without eating. It would be from the time you went to bed until lunch the next day," she said. "Breakfast provides the energy you need and you'll think better during the school day."

• Meat sandwich (on whole-wheat bread)
• Peanut butter and jelly sandwich (on whole-wheat bread)
• Cheese
• Fruit
• Grapes
• Milk or water

Avoid pre-packaged snack packs and chips, which don't contain the proper nutrients, Ms. Morgan says.

"They also sell pre-packaged apples and carrot sticks. They are much better for you," she said. "Stay away from soda and high-sugar drinks. Kids need to drink more milk and water."

• Whole-wheat pasta
• Brown rice
• Grilled chicken
• Broccoli
• Vegetables (raw or cooked)
• Milk or water

Ms. Morgan says don't be fooled by television advertisements.

"Kids can be influenced by what they see on TV. It's okay to eat fast food every once in awhile, but not all the time," she said. "A well-balanced meal that includes proteins, carbohydrates, and fruits and vegetables are the healthiest choices."

• Fruit
• Vegetables
• Frozen yogurt
• Graham crackers
• Nuts

Snacks can be healthy, too, Ms. Morgan says.

"Fruits and vegetables should always be included in your daily diet," she said.

Different foods provide different nutrients. Here's a breakdown:

• Proteins help build muscle and a strong immune system. They are found in eggs, beans, nuts and lean meats.
• Carbohydrates provide energy. They are found in whole grains, sugar and starches.
• Vitamins and minerals help you grow and build a strong immune system. They are found in fruits, vegetables and whole grains.
• Water helps the body function properly without any sugars or calories.
• Fats provide extra energy.

Eating healthy, nutritional foods reduces the risk of:

• Obesity
• Diabetes
• Cancer

More tips

• Eat smaller meals. Include fruit and vegetables with every meal.
• Serve appropriate portions. Over-size portions contribute to weight gain.
• Drink water in between meals.
• Avoid foods that contain high amounts of sugar, salt and corn syrup.
• Parents should not force children to eat everything on their plate.
• Parents should not use food to reward, comfort or punish children.
• Avoid sugary drinks, like pop and energy drinks.

Sources: American Dietetic Association, Medical News Today

Mercy Memorial Hospital System offers nutrition service classes.

"Kids Can" is aimed at children in first to third grades but all ages are welcome.

It includes information about nutrition and exercise and is about an hour long.

For more information about the class or to register, call Cristina Morales at 240-3566.

When you're eating, be sure to take your time.

When you eat too quickly, your body thinks it needs more food to be satisfied.

It takes about 20 minutes for your brain to get the message that your body is getting food. When your brain gets the message, you will stop feeling hungry.

Here are some ways to slow down when eating:

• Put your fork down between bites.
• Swallow one bite before taking another.
• If you want a second helping, wait five minutes to see if you're still hungry.