Fruits and vegetables may not be your favorite, but give them a chance! They come in all shapes, sizes and colors and can be delicious. Aim for five servings of fruits and vegetables each day. If you’re having a hard time thinking of what new fruits and vegetables to try, ask your parents if you can go to the grocery store with them and pick out ones that look good to you.
Try one new fruit or vegetable today.
All foods made from meat, poultry, seafood, beans and peas, eggs, nuts, and seeds have protein. You will want to eat meat and poultry dishes that are lean or low fat. That means staying away from fried foods and most fast food restaurants. Lean or low fat proteins can be grilled chicken or seafood.
Add beans to your salad or soup for some extra protein.
Dairy is made up of foods like milk, yogurt, and cheese. Try to make your dairy choices fat-free or low fat. Snack on fat-free or low-fat yogurt and use fat-free or low-fat milk instead of whole milk in your cereal.
Drink low-fat or fat-free milk instead of whole milk or chocolate milk.
There are many different types of grain products. Bread, pasta, oatmeal, and breakfast cereals are foods that contain grains. The healthiest type is whole grain, like whole wheat bread, brown rice, oatmeal, and whole-wheat pastas. The United States Department of Agriculture (USDA) encourages you to make half of your grains whole.
Eat your sandwich with whole wheat bread instead of regular white bread.
Snacks can be part of a healthy diet, as long as you don’t snack so much that you’re not hungry when it’s time for meals. Some kids may need to eat more than just breakfast, lunch, and dinner, so one to two healthy snacks a day should keep your tummy from grumbling. Remember, don’t eat because you’re bored and try not to snack when watching TV.
Try a healthy snack today like apples, grapes, or carrots.
You have probably learned that sugar isn’t good for you – or your teeth. Sugar is used as an ingredient in foods such as cakes, ice cream, some cereals and sodas. The best way to reduce the amount of sugar you eat is to choose fruit for dessert instead of cake or ice cream. Also, many cereals at grocery stores are high in sugar, so be sure to look for whole grain cereals. Ask your parents to help you.
The next time you’re in the mood for something sweet, grab a piece of fruit.
Many fast food restaurants do not offer a lot of healthy options. Often, their food choices are fried foods like French fries, sugary drinks like soda and lemonade, and hamburgers that contain lots of fat and grease. For this reason, it’s best to limit the amount of foods that are prepared outside of the house.
The next time you eat at a restaurant, order water instead of soda and a baked potato instead of French fries.
Do you regularly sit down at a table and eat meals with your family? If not, ask your parents if you can try it out tonight. It’s a great way to enjoy your meal while talking to one another about your day. But, make sure you keep the TV off and talk to each about how your day was. Check out My Plate to see what a healthy dinner plate looks like.
Sit down and have dinner with your family tonight. Make sure the TV is off.
Breakfast is sometimes called, “the most important meal of the day.” And, it’s true. Eating breakfast gives you energy and helps you to jump start your day. But some breakfast choices are better than others. Try to eat a piece of fruit, cereal with low-fat milk, oatmeal, whole grain toast or an English muffin with peanut butter.
Eat breakfast tomorrow morning that includes one serving of fruit.