February 2017
Fun, Family Fitness and Nutrition Tips
Mason City Schools
Office of Child Nutrition
Tamara Earl, SNS, Child Nutrition Supervisor
Janelle Brunswick, RD LD, Assistant Child Nutrition Supervisor
Heart disease kills an estimated 630,000
Americans each year. It's the leading cause of
death for both men and women. In the United
States, the most common type of heart disease is
coronary artery disease (CAD), which can lead
to a heart attack. You can greatly reduce your
risk for CAD through lifestyle changes.
Lifestyle changes include:
 A healthy diet which can help lower your
chances of high cholesterol,
high blood pressure, diabetes
and being overweight.
 Being physically active
(walking/bicycling ≥40 min/day
and exercising ≥1 h/week)
 Healthy waist circumference
(waist circumference <95 cm or 37.4 inches)
Beat the Winter “Blues” with these blue and purple nutrient
rich fruits. Five known facts about blue and purple fruits:
1. Blackberries and blueberries are full of antioxidants that
have been proven to prevent or slow cell damage. This
helps in lowering risks of cancer and heart disease and
improving the health of your brain.
2. Prunes are sometimes referred to as a “dried plum,”
however not all plums can transform into prunes. Only the
varieties that have a very high sugar content. Prunes help
in digestion because of their soluble and insoluble fiber
content.
3. Fresh plums contain an antioxidant known as
chlorogenic acid that can help reduce anxietyrelated behaviors.
4. Figs are the sweetest fruit, containing 8 grams of natural
occurring sugar. This is a significant amount of sugar, but
figs are also a good source of potassium, which helps
control blood pressure, and dietary fiber, which minimizes
the sugar’s impact on your glucose levels.
5. Purple grapes contain resveratrol, an antioxidant that
reduces the risk of blood clots, decreases LDL (“lousy” or
the bad kind) cholesterol, and helps maintain a
healthy blood pressure. The resveratrol is
found in the deep-purple skins of the grapes, so green
grapes can’t offer these same heart-protective benefits.
Fun Facts about Blueberries: 
Blueberries Blackberries
Raisins
Plums
Prunes
Elderberries
Figs
Purple Grapes
MCS Office of Child Nutrition
There are more than 50 varieties of blueberries and most
are navy in color.
Surveys have found blueberry muffins to be America’s
favorite type of muffin.

Resource: Casselbury, K. (2015, May). True Blue. School Nutrition, 52-58.
336-6526
Located at Mason Central
211 North East St
“This institution is an equal opportunity provider.”
Mason, OH 45040