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Check out the Healthy eating food guide at the end of this booklet for ideas on what and how much you should eat from each food group. £ Eat breakfast every day. £ Eat 3 meals a day and snacks, if needed. £ Eat lots of vegetables and fruit. Aim for 5 or more servings of vegetables and 2 to 4 servings of fruit each day.
Choosing the healthy option in the school canteen or taking a packed lunch to college and then having a balanced family meal is suggested to meet the healthy eating guidelines. What does a balanced diet mean? Fruit and vegetables: Fruit and vegetables provide lots of vitamins and minerals which are important for fighting off illnesses.
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Healthful eating habits for teens should focus on: Eating three balanced meals and nutritious snacks as appropriate Including fruit and/or vegetables, complex carbohydrate, protein, and healthy fat at each meal Eating meals with family Collaborating with parents or other family members on mealtime choices and chores
- KNOW?
- YOUR BODY WORKS
- How much energy does your body need?
- Should you diet?
- HEALTHY EATING
- Control your food portions
- When eating away from home,
- DID YOU KNOW?
- Charge your battery with high-energy foods
- Fruits and Vegetables
- Grains
- Protein
- Dairy
- Avoid pizza, candy, and fast food
- Added Sugars
- MAINTAIN A HEALTHY WEIGHT
- Solid Fats
- SNACK SMART
- BE MEDIA SMART
- Stay charged up all day
- DID YOU
- KNOW?
- GET Moving
- Have fun with your friends
- Get outside
- How to cut back your screen time
- Stay active indoors, too
- CHOOSE ACTIVITIES YOU LIKE
- Tak e
- 2008 Physical Activity Guidelines for Americans
- BAM! Body and Mind
- Dietary Guidelines for Americans, 2010
- Girlshealth.gov
- Media-Smart Youth
- MyPlate
- National Diabetes Education Program (NDEP)
- Nutrition.gov
- President’s Challenge
- Team Nutrition
- For You
- SAMPLE MEALS
- Make healthy habits part of your day
- Like WIN on Facebook:
About one-third of pre-teens and teens are overweight or obese. But small changes in what you do and eat may help you stay healthy. DON’T DO IT BECAUSE YOU’RE “SUPPOSED TO.” Eating healthy and being physically active may help you . . . ■ Do better in school. ■ Have more energy for other fun times, like hanging out with your friends. ■ Make friends...
Think of food as energy to charge up your battery for the day. Throughout the day, you use energy from the battery to think and move, so you need to eat regularly to keep powered up. This is called “energy balance” because you need to balance food (energy you take in) with activity (energy you spend).
You may have heard of calories, which measure the amount of energy in a food. There is no “right” number of calories that works for everyone. The number of calories you need depends on whether you are a girl or a boy, how old you are, and how active you are (which may not be the same every day).
Dieting may not be wise. Many teens try to lose weight by eating very little, cutting out whole groups of foods (like “carbs”), skipping meals, and fasting. These methods can leave out important foods your body needs. In fact, unhealthy dieting may make you gain more weight because it often leads to a cycle of eating very little, then overeating or...
Healthy eating involves taking control of how much and what types of food you eat. This section has information to help you . . . Control your food portions. Charge your battery with high-energy foods. Avoid pizza, candy, and fast food. Stay powered up all day.
A portion is the amount of one food you eat at one time. Many people eat larger portions than they need, especially when eating away from home. Ready-to-eat meals (from a restaurant, grocery store, or school event) may have larger portions than you need. Follow the tips below to control portions.
Order something small. Try a half-portion or healthy appetizer, like hummus (chickpea spread) with whole-wheat pitas or grilled chicken. If you order a large meal, take half of it home or split it with someone else at the table. Limit the amount of fast food you eat. When you do get fast food, say “no thanks” to super-sized or value-sized options,...
Many teens need more of these nutrients: Calcium builds strong bones and teeth. Vitamin D supports bone health. Potassium helps lower blood pressure. Dietary fiber may help you to digest your food better and feel full. Protein helps you grow strong and powers you up. Iron supports your growth.
Eating healthy is not just about the amount of food you eat. You need to make sure you’re eating the types of food that charge you up. Strive to eat meals that include fruits, vegetables, whole grains, low-fat protein, and dairy. More information is below, and you can check out the tear-off meal planning tool at the end of this guide.
Make half of your plate fruits and vegetables. Dark green, red, and orange vegetables, in particular, have high levels of the nutrients you need, such as vitamin C, calcium, and fiber. Adding spinach or romaine lettuce and tomato to your sandwich is an easy way to get more veggies in your meal.
Choose whole grains, like whole-wheat bread, brown rice, and oatmeal.
Power up with lean meats, like turkey on a sandwich, or chicken, seafood, eggs, beans, nuts, tofu, and other protein-rich foods.
Build strong bones with fat-free or low-fat milk products. If you cannot digest lactose (the sugar in milk that causes some people stomach pain), choose soy or rice milk and low-fat yogurt.
You don’t have to stop eating these items, but eating less of them may help you maintain a healthy weight. Pizza, candy, fast food, and sodas have lots of added sugar, solid fats, and sodium. A healthy eating plan is low in these items.
Many foods, especially fruits, are naturally sweet. Other foods, like cookies, snack cakes, and brownies, have added sugars to make them taste better. These sugars add calories but not nutrients.
■ Try to eat less of foods like cookies and candy. If you do eat dessert, try low-fat frozen yogurt. ■ Avoid adding sugar to your food and drinks. ■ Drink water, low-fat milk, or fat-free milk, and avoid high-sugar drinks. Soda, energy drinks, and some juices are the main sources of added sugars in our diets.
Fat is important. It helps your body grow and develop; it is a source of energy; and it even keeps your skin and hair healthy. But some fats are better for you than others. Solid fats are fats that are solid at room temperature, like butter, stick margarine, shortening, and lard. These fats often contain saturated and trans DID YOU fats, which ar...
■ fresh apples, berries, or grapes ■ a handful of walnuts or almonds ■ a small bag of baby carrots ■ low-fat or fat-free yogurt ■ string cheese ■ peanut butter on whole-wheat crackers
Advertisements, TV shows, the Internet, and other media can affect how you choose to eat and spend your time. Many ads try to persuade you to eat high-fat foods and sugary drinks. Others may try to sell you products, like video games. Be aware of some of the tricks ads use to pressure you: ■ An ad may show a group of teens eating a food or using a ...
Skipping meals can lead to weight gain. Follow these tips to maintain a healthy weight:
Eat breakfast every day. It gets your body going. You can even grab something on the go, like a piece of fruit and a slice of whole-grain bread. Pack your lunch on school days. If you pack your lunch, you can control the portions and make sure your meal is healthy. Eat healthy snacks, and try not to skip meals. See the “Snack smart” ideas on page 6...
Teens who eat breakfast may do better in school and sports—and have healthier weights. By eating breakfast, you can increase your memory, stay focused, and feel less grouchy and restless.
Being physically active may help you control your weight, increase flexibility and balance, and improve your mood. You don’t have to do boring exercise routines. You can be active through daily activities, like taking the stairs instead of the elevator or escalator. This section can help you to . . . Be active every day. Get outside. Have fun wit...
Being active can be more fun with friends or family members. You may also find that you make friends when you join active clubs or community activities. Teach each other new games or activities, and keep things interesting by choosing a different activity each day: sports active games other actions that get you moving, like walking around the mall ...
Many teens spend a lot of time indoors on “screen time”: watching TV, surfing the web, or playing video games. Too much screen time can lead you to have excess body fat or a higher weight. Instead, be active outdoors to burn calories and get extra vitamin D on a sunny day.
Tape your favorite shows and watch them later to keep from zoning out and flipping through channels. Replace after-school TV and video-game time with physical activities in your home, school, or community. Gradually reduce the time you spend using your phone, computer, or TV. Challenge your friends or family members to join you, and see who can spe...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
http://www.facebook.com/win.niddk.nih.gov The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date...
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• a summary of the key principles of eating well for young people aged 12 to 18 years • a summary of how you can encourage young people to eat well throughout the day • some sample eating plans to show how energy and nutrient needs can be met for young people with different energy needs
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May 3, 2022 · Healthy eating is important at every age. As a teen, it is important to get the nutrients and energy you need to grow. Healthy eating is about: the foods you choose; developing healthy eating habits; learning skills, like how to: plan; shop; prepare healthy foods; Healthy eating can benefit you in the short and long term.
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Jun 20, 2022 · This article explains healthy eating for teens, including tips and meal plans. It can be hard to understand your nutritional needs at any age, but teens have different nutrition needs than...
