Nutrition
The amount of food you need to eat every day depends on your age, sex, size, and activity level. To figure out your daily calorie needs, look for a calorie calculator online or talk with your health care provider.
Balanced diet
Eat a balanced diet. Try to include:
- Fruits. Aim for 2 cups a day. Examples of 1 cup of fruit include 1 large banana, 1 small apple, 8 large strawberries, or 1 large orange. Eat a variety of whole fruits and 100% fruit juice. Choose fresh, canned, frozen, or dried forms. Choose canned fruit that has the lowest added sugar or no added sugar.
- Vegetables. Aim for 2½–3 cups a day. Examples of 1 cup of vegetables include 2 medium carrots, 1 large tomato, or 2 stalks of celery. Choose fresh, frozen, canned, and dried options. Eat vegetables of a variety of colors.
- Low-fat dairy. Aim for 3 cups a day. Examples of 1 cup of dairy include 8 oz (230 mL) milk, 8 oz (230 g) of yogurt, or 1½ oz (44 g) of natural cheese. Choose fat-free or low-fat dairy products including milk, yogurt, and cheese. If you are unable to tolerate dairy (lactose intolerant) or you choose not to consume dairy, you may include fortified soy beverages (soy milk).
- Whole grains. Of the grain foods that you eat each day (such as pasta, rice, and tortillas), aim to include 6–8 “ounce-equivalents” of whole-grain options. Examples of 1 ounce-equivalent of whole grains include 1 cup of whole-wheat cereal, ½ cup of brown rice, or 1 slice of whole-wheat bread. Try to choose whole grains including brown rice, wild rice, quinoa, and oats.
- Lean proteins. Aim for 5½–6½ “ounce-equivalents” a day. Eat a variety of protein foods including lean meats, seafood, poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products.
- A cut of meat or fish that is the size of a deck of cards is about 3–4 ounce-equivalents.
- Foods that provide 1 ounce-equivalent of protein include 1 egg, ½ cup of nuts or seeds, or 1 tablespoon (16 g) of peanut butter.
Tips for healthy snacking
- A
snack should not be the size of a full meal. Eat snacks that have 200
calories or less. Examples include:
- ½ whole-wheat pita with ¼ cup hummus.
- 2 or 3 slices of deli turkey wrapped around a cheese stick.
- ½ apple with 1 tablespoon of peanut butter.
- 10 baked chips with salsa.
- Keep cut-up fruits and vegetables available at home and at school so they are easy to eat.
- Pack healthy snacks the night before or when you pack your lunch.
- Avoid pre-packaged foods. These tend to be higher in fat, sugar, and salt (sodium).
- Get involved with shopping, or ask the primary food shopper in your household to get healthy snacks that you like.
- Avoid chips, candy, cake, and soft drinks.
Foods to avoid
- Fried or heavily processed foods, such as toaster pastries and microwaveable dinners.
- Drinks that contain a lot of sugar, such as sports drinks, sodas, and juice.
- Foods that contain a lot of fat, sodium, or sugar.
Food safety
Prepare your food safely:
- Wash your hands after handling raw meats.
- Keep food preparation surfaces clean by washing them regularly with hot, soapy water.
- Keep raw meats separate from foods that are ready-to-eat, such as fruits and vegetables.
- Cook seafood, meat, poultry, and eggs to the recommended minimum safe internal temperature.
- Store
foods at safe temperatures. In general:
- Keep cold foods at 40°F (4°C) or colder.
- Keep your freezer at 0°F (–18°C or 18 degrees below 0°C) or colder.
- Keep hot foods at 140°F (60°C) or warmer.
- Foods are no longer safe to eat when they have been at a temperature of 40–140°F (4–60°C) for more than 2 hours.
Physical activity
- Try to get 150 minutes of moderate-intensity physical activity each week. Examples include walking briskly or bicycling slower than 10 miles an hour (16 km an hour).
- Do muscle-strengthening exercises on 2 or more days a week.
- If
you find it difficult to fit regular physical activity into your schedule,
try:
- Taking the stairs instead of the elevator.
- Parking your car farther from the entrance or at the back of the parking lot.
- Biking or walking to work or school.
- If you need to lose weight, you may need to reduce your daily calorie intake and increase your daily amount of physical activity. Check with your health care provider before you start a new diet and exercise plan.
General instructions
- Do notskip meals, especially breakfast.
- Water is the ideal beverage. Aim to drink six 8-oz glasses of water each day.
- Avoid fad diets. These may affect your mood and growth.
- If
you choose to consume alcohol:
- Drink in moderation. This means two drinks a day for men and one drink a day for non-pregnant women. One drink equals 12 oz of beer, 5 oz of wine, or 1½ oz of hard liquor.
- You may drink coffee. It is recommended that you limit coffee intake to three to five 8-oz cups a day (up to 400 mg of caffeine).
- If you are worried about your body image, talk with your parents, your health care provider, or another trusted adult like a coach or counselor. You may be at risk for developing an eating disorder. Eating disorders can lead to serious medical problems.
- Food allergies may cause you to have a reaction (such as a rash, diarrhea, or vomiting) after eating or drinking. Talk with your health care provider if you have concerns about food allergies.
Summary
- Eat a balanced diet. Include fruits, vegetables, low-fat dairy, whole grains, and lean proteins.
- Try to get 150 minutes of moderate-intensity physical activity each week, and do muscle-strengthening exercises on 2 or more days a week.
- Choose healthy snacks that are 200 calories or less.
- Drink plenty of water. Try to drink six 8-oz glasses a day.
