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Fruits and Vegetables:
• Bulk up on fruits and vegetables at their seasons peak.
• Look for fruits and vegetables that are brightly colored, for example yellow and orange because they are rich in beta-carotene, while green vegetables are rich in vitamin C and calcium.
• Buy frozen vegetables without sauce.
Milk and milk products:
• Gradually switch from whole milk to reduced-fat, from reduced-fat to low fat, and from low fat to fat-free milk. Your kids won't even notice it! Low-fat and fat-free milk have all the great nutrition of whole milk but with less fat and fewer calories.
• Choose fat-free yogurt or sorbet instead of ice cream.
• Use fat-free and low-fat cheeses (such as part-skim ricotta or low-fat mozzarella) instead of regular cheeses.
Meat and Meat alternates:
• Choose lean meats or trim the fat from pork and beef; remove the skin from poultry.
• Eat at least 2 serving of fish per week.
• Use legumes often. Legumes are rich in protein and vitamins!
• Use 2 egg whites in place of each whole egg.
Fat and Oils:
• Use butter or margarine sparingly; select soft margarines instead of hard margarines.
• Limit the use of lard and meat fat.
Arlene Semeco has an undergrad in Food and Nutrition, and in Human Environmental Science at the University of Alabama and is currently completing her Master's degree in Dietetics and Nutrition at Florida International University.
For more info, please contact Arlene at This email address is being protected from spambots. You need JavaScript enabled to view it..




Coral Springs, FL


Humidity: 95%

Wind: 7 mph

  • 25 Feb 2018

    Mostly Sunny 83°F 69°F

  • 26 Feb 2018

    Mostly Sunny 83°F 69°F

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