Eating healthy and nutritious foods is important for all to learn and grow, stay strong, maintain a healthy weight and avoid diseases associated with poor eating, overweight and obesity.
Healthy Diet Tips for All
- Fill ½ of your plate with fruits and veggies varying in color (strive for 5 different colors) to ensure
you are receiving all your vitamins, minerals and plenty of antioxidants - Incorporate whole grain breads, cereals, pasta instead of white to obtain more fiber in your diet
- Avoid skipping meals
- Eat snacks in between meals (5-6 small meals/day)
- Pay attention to portion sizes
- 1 cup of cereal = the size of a baseball
- 1 bagel = the size of a 6 oz can of tuna
- 1 serving of meat (3 ozs) = the size of a deck of cards or the palm of your hand
- 1 serving of fish (3 ozs) = the size of a check book
- 1 serving of fruit can fit in the palm of your hand
- 1 serving of cheese (1 ½ ozs) = the size of 3 stacked dice
- 1 Tbsp of fat or oil (butter, mayonnaise, oil, salad dressing, etc.) = 1 poker chip
- Drink plenty of water –> 8-10 glasses/day
- Choose water over juice, diet soda and regular soda
- Avoid canned foods as most are high in sodium and/or sugar. If you do buy canned fruit make sure it is canned in its own juices.
- Consume healthy sources of protein like beans, lean meat, nuts, eggs and fish
- Choose fat-free or low fat milk instead of 2% or whole to lower fat and calorie intake
- Limit alcohol intake
Healthy Diet Information for Kids
The same as listed above for everyone plus:
- Offer a variety of foods to children
- Offer plenty of fruits, vegetables and whole grains
- Avoid processed foods and foods with a lot of added sugar
- Limit juice, soda and caffeine intake and offer water or milk instead
- Provide a diet with enough calcium and iron for the child’s growing needs
Healthy Diet Information for Senior Citizens
The same as listed above for everyone:
- Make sure adequate Vitamin B12 and Vitamin D intake for seniors
- Eat with others and make the meal a social event