Bread, Cereal, Rice, & Pasta Group

1 slice of bread

1 ounce of ready-to-eat cereal

1/2 cup of cooked cereal, rice, or pasta

ADVERTISEMENTS:

Vegetable Group

1 cup of raw leafy vegetables

1/2 cup of other vegetables-cooked or chopped raw

3/4 cup of vegetable juice

ADVERTISEMENTS:

Fruit Group

1 medium apple, banana, or orange Va cup of chopped, cooked, or canned fruit % cup of fruit juice Milk, Yogurt, & Cheese Group

1 cup of milk or yogurt

11/2 ounces of natural cheese

ADVERTISEMENTS:

2 ounces of processed cheese (1 ounce is about the size of your thumb)

Meat, Poultry, Fish, Dry Beans, Eggs, 86 Nuts Group

2-3 ounces of cooked lean meat, poultry, or fish (3 ounces is about the size of a deck of cards)

1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat. Two tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat.

ADVERTISEMENTS:

For a Healthy Diet, Eat Daily- Breads, Cereals, Rice, and Pasta

(at least 6 servings daily)

Breads: whole-grain, whole-wheat, cracked wheat, multigrain, or oatmeal. (Go easy on high-fat spreads like butter.)

Cereals: whole-grain, hot and cold.

ADVERTISEMENTS:

Rice and pasta: brown rice, whole-wheat or enriched pasta. (Try tomato sauces, which are lower in calories than cream sauces.)

Fruits

(at least 2 servings daily)

All kinds: fresh, canned, or frozen.

ADVERTISEMENTS:

Vegetables

(at least 3 servings daily)

All kinds: fresh, canned, frozen, boiled, steamed, or baked.

Milk, Yogurt, and Cheese (at least 2 servings daily)

Nonfat or low fat milk, yogurt, and cheeses. (Foods from this group contain calcium, which is very important in a growing body.)

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts (at least 2 servings daily)

Meat, poultry, and fish: lean, skinless, broiled, roasted, or simmered instead of breaded and fried. (Or try dry beans and peas, which are lower in fat.)

Let’s Talk About Health

Get moving. Activity can make you stronger and more flexible.

Eat healthy every day. Choose fruits, vegetables,

breads, cereals, lean meat, poultry, fish, dry beans, and lowfat or nonfat milk and cheeses.

Eat slowly. You will be able to tell when you are full before you eat too much.

Eat less fats, oils, and sweets. Butter, margarine, oils, candy, high-fat salad dressings, and soft drinks offer little or no protein, vitamins, or minerals.

Eat when you are hungry. Your body will tell you when it’s hungry. Snacking is OK, but try to go for a variety of nutritious snacks. (See the ideas in the Snack Attack below.)

Snack Attack

Baked potato chips or tortilla chips with salsa Pretzels (lightly salted or unsalted)

Bagels with tomato sauce and lowfat cheese

Flavored rice cakes (like caramel or apple cinnamon)

Popcorn-air popped or lowfat microwave

Veggies with lowfat or fat-free dip

Lowfat cottage cheese topped with fruit or spread on whole­wheat crackers

Ice milk, lowfat frozen or regular yogurt (add skim milk, orange or pineapple juice, and sliced bananas or strawberries to make a lowfat milk shake)

Frozen fruit bars

Vanilla wafers, gingersnaps, graham crackers, animal crackers, fig bars, raisins

Angel food cake topped with strawberries or raspberries and lowfat whipped cream

String cheese