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Tips for Healthy Eating

  1. Eat a variety of foods.
  2. Balance the food you eat with physical activity.
  3. Consume adequate calories for growth and development.
  4. Choose a diet with plenty of whole grains, vegetables and fruit.
  5. Choose a diet low in fat, saturated fat and cholesterol.
  6. Choose a diet low in sugars and salt.
  7. Choose a diet that provides enough calcium and iron to meet your growing body's requirements.
Food Groups to choose from:
Grain Group:    3 whole grain servings per day, for a total of 5 servings
High in carbohydrates, vitamins, iron and fiber
Fruit Group:    2-4 servings per day
High in carbohydrates, Vitamin C, Vitamin A
Vegetable Group:    3-5 servings per day
High in vitamins and minerals
Dairy Group:    4 servings per day (1300 mg calcium per day)
High in calcium, protein, riboflavin, Vitamin D and minerals
Protein Group:    2-3 servings per day
High in protein, iron, B Vitamins, zinc, other vitamins and minerals
Serving Sizes:
1 serving grain equals:    1 slice bread, ½ cup cooked pasta, rice or cereal, 1 tortilla, ¼ or ½ bagel
1 serving fruit equals:    1 piece (tennis ball size), ½ cup raw or canned, ¾ cup fruit juice
1 serving vegetable equals:    ½ cup cooked, 1 cup leafy raw, ½ cup non-leafy raw
1 serving dairy equals:    1 cup milk, 1 cup yogurt, 1 oz. cheese
1 serving protein equals:    2-3 oz. meat, poultry or fish, 2 eggs, 1 cup cooked beans, 4 Tbsp. peanut butter, ⅔ cup nuts

Healthy Snacks:
Fresh fruit
Dried fruit
Vegetables with low-fat dip
Low-fat cheese
Smoothie drink
Sandwich on whole grain bread
Whole grain bagel
Whole grain cereal
Peanut butter
Bean dip
Popcorn (with 0 trans fat)