What should you have on your plate? What should you eat?
Eat a Variety of Foods
-If you eat different foods, you're more likely to get the nutrients your body needs.
-Taste new foods.
-Aim for at least five servings of fruits and vegetables a day — two fruits and three vegetables.
-Here's one combination that might work for you:
Drink Water & Milk
-When you're really thirsty, cold water is the best thirst-quencher.
-Kids need calcium to build strong bones, and milk is a great source of this mineral.
-If you are younger than 9 years old, drink 2 cups of milk a day,.
-If you're older than 9 years old, aim for 3 cups of milk per day.
-You can mix it up by having milk and some other calcium-rich dairy foods. Here's one combination:
-But try to limit sugary drinks, like sodas, juice cocktails, and fruit punches.
-They contain a lot of added sugar.
-Sugar just adds calories, not important nutrients.
Listen to Your Body
-When you're eating, notice how your body feels and when your stomach feels comfortably full.
-Sometimes, people eat too much because they don't notice when they need to stop eating.
-Eating too much can make you feel uncomfortable and, over a period of time, can lead to unhealthy weight gain.
Here are some healthy breakfast, lunch, dinner and snack combinations!
Eat a Variety of Foods
-If you eat different foods, you're more likely to get the nutrients your body needs.
-Taste new foods.
-Aim for at least five servings of fruits and vegetables a day — two fruits and three vegetables.
-Here's one combination that might work for you:
- at breakfast: ½ cup (about 4 large) strawberries on your cereal
- with lunch: 6 baby carrots
- for a snack: an apple
- with dinner: ½ cup broccoli and 1 cup of salad
Drink Water & Milk
-When you're really thirsty, cold water is the best thirst-quencher.
-Kids need calcium to build strong bones, and milk is a great source of this mineral.
-If you are younger than 9 years old, drink 2 cups of milk a day,.
-If you're older than 9 years old, aim for 3 cups of milk per day.
-You can mix it up by having milk and some other calcium-rich dairy foods. Here's one combination:
- 2 cups (about half a liter) of low-fat or nonfat milk
- 1 slice cheddar cheese
- ½ cup (small container) of yogurt
-But try to limit sugary drinks, like sodas, juice cocktails, and fruit punches.
-They contain a lot of added sugar.
-Sugar just adds calories, not important nutrients.
Listen to Your Body
-When you're eating, notice how your body feels and when your stomach feels comfortably full.
-Sometimes, people eat too much because they don't notice when they need to stop eating.
-Eating too much can make you feel uncomfortable and, over a period of time, can lead to unhealthy weight gain.
Here are some healthy breakfast, lunch, dinner and snack combinations!
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BREAKFAST:
Choice #1:
Breakfast: • One Glass of Milk
• A Bowl of Oatmeal
• Some Fruit Such as Banana, Grapes, Apple
Choice #2:
Breakfast: • One Glass of Pure Orange Juice
• A Bowl of Cereal
Choice #3:
Breakfast: • A Smoothie
• Whole Grain Bread With Strawberry Jam
BREAKFAST:
Choice #1:
Breakfast: • One Glass of Milk
• A Bowl of Oatmeal
• Some Fruit Such as Banana, Grapes, Apple
Choice #2:
Breakfast: • One Glass of Pure Orange Juice
• A Bowl of Cereal
Choice #3:
Breakfast: • A Smoothie
• Whole Grain Bread With Strawberry Jam
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LUNCH:
Choice #1:
Lunch: • A Glass of Water
• Salad-Lettuce, Bell Peppers, Carrots, Tomatoes, Cucumbers, etc.
• Meat Pastry
Choice #2:
Lunch: • A Glass of 100% (Carrot, Cranberry, Pomegranate) Juice
• Chicken Vegetable Soup
• Egg Sandwich
LUNCH:
Choice #1:
Lunch: • A Glass of Water
• Salad-Lettuce, Bell Peppers, Carrots, Tomatoes, Cucumbers, etc.
• Meat Pastry
Choice #2:
Lunch: • A Glass of 100% (Carrot, Cranberry, Pomegranate) Juice
• Chicken Vegetable Soup
• Egg Sandwich
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DINNER:
Choice #1:
Dinner: • A Glass of Water
• BBQ Chicken
• Leafy Vegetables (e.g, broccoli, brussel spouts, peas)
Choice #2:
Dinner: • A Glass of Water
• A Beef Burger
• Corn
DINNER:
Choice #1:
Dinner: • A Glass of Water
• BBQ Chicken
• Leafy Vegetables (e.g, broccoli, brussel spouts, peas)
Choice #2:
Dinner: • A Glass of Water
• A Beef Burger
• Corn
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SNACK:
- Nuts, Almonds
- Cheese and Crackers
-Fruits
-Yogurt
-Granola Bar
-Carrot Sticks
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SNACK:
- Nuts, Almonds
- Cheese and Crackers
-Fruits
-Yogurt
-Granola Bar
-Carrot Sticks
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