1. Eat healthy to look and feel better!
Eating healthy foods will…
- Help keep your weight in check.
- Keep you awake and focused in school.
- Help you do your best at sports.
2. Take it easy on pizza, sweets, and sodas!
They have lots of sugar, salt, and fat.
- Limit cakes, cookies, and other foods made with shortening, butter, and margarine.
- Choose water or fat-free or low-fat milk instead of sugary soda or juice drinks.
- Eat more foods like bananas, beans, and yogurt for potassium to help build strong bones.
3. Give your body the right fuel!
- Make half of your plate fruits and vegetables.
- Power up with lean meats, chicken, seafood, eggs, beans, nuts, tofu, and other protein-rich foods.
- Build strong bones with fat-free or low-fat milk products for calcium and vitamin D.
- Choose whole grains, like whole-wheat bread, brown rice, and oatmeal, for half of your grain servings.
4. Snack smart on these!
- Fresh apples, berries, or grapes
- A handful of walnuts or almonds
- A small bag of mini-carrots
- Low-fat or fat-free yogurt
- String cheese
- Peanut butter on whole-wheat crackers
5. Take control!
One fast food meal can have more calories, fat, and sugar than you need for the whole day.
- Avoid “value-sized” or “super-sized meals.”
- Share your meal or take half home when eating out.
- Choose whole-wheat bread, lean meats, and fresh fruit at the school cafeteria
6. Start strong and plan ahead!
Busy schedules can make it hard to eat smart. Planning ahead can help.
- Jump-start your day with breakfast. It will help you do better in school.
- Bagit! Pack a healthy lunch, like a lean turkey sandwich on whole-grain bread and an apple.
- Snack smart by packing your own high-power nibbles for school or time with friends.
Article Provided by: The National Institute of Diabetes and Digestive and Kidney Diseases. 2011. “Healthy Meals & Snacks for Teens”.The NIDDK would like to thank:
Carla Miller, Ph.D., Associate Professor, Ohio State University for reviewing this fact sheet.