Build a Healthy Eating Style 1

All Food and

Beverage Choices Make Small Read Nutrition What is Right
Celebrate
Matter Changes Facts Label for Me?

Focus on making Think of each change as Look for food and drink Eat the right amount of Find little victories that
healthy food and a personal ‘win” on choices lower in calories for you based fit into your lifestyle
beverage choices from your path to living saturated fat, sodium on age, gender, height and celebrate every
all 5 food groups. healthier. and added sugar. and physical activity personal achievement.
level.
 Top 5 Healthy Eating Tips 2

01 02 03 04 05

Home Plan Your Veggies and Avoid Sugary Portion

Cooking Meals Fruit Drinks Control
Prepare most your Make an eating plan Fill half your plate with Drink water instead of Eat smaller meals more often.
meals at home using each week. vegetables and fruit at sugar-sweetened Eat 3 meals with healthy
whole or minimally every meal. Choose beverages. snacks in between. Use a
processed foods. brightly col oured fruits smaller plate to control your
and dark green food portions at every meal.
vegetables.
 Recommended Food Portions 3

Make ½ your
Choose
plate fruits:
low-fat or fat
focus on
free milk or
whole fruits
yogurt

Make ½ your
grains: Whole
grains

Make ½ your
plate
Vary your
Vegetables: Vary
Protein routine:
your veggies
Choose lean
meats
 Nutrition Facts Label 4

Serving Size
Vitamins &
Calories
Minerals

Protein Percent Daily Value

What is Listed?
Sugars & Added Servings Per
Sugars Container

Total Fat: Saturated Fat

Fiber
and Trans Fat

Total
Cholesterol
Carbohydrates
Sodium
Recommended Daily Allowance (RDA) for Teenagers 5

2,000-3,200 calories a day 1,800-2,400 calories a day

PROTEIN: 52 grams PROTEIN: 46 grams

DIETARY FAT: 69-97 grams of fat DIETARY FAT: 56-78 grams of fat

CARBOHYDRATES: minimum of 130 CARBOHYDRATES: minimum 130

grams grams.

The numbers are dependent on activity levels:

the higher the activity levels, the higher the intake
 Food Labels 6

ORGANIC LITE
No more than 5% of that food is produced Must have either ⅓ fewer calories or

01 without the use of chemical fertilizers, 04 50% less fat

pesticides or other artificial agents and has
been certified by a USDA accredited agency

FRESH LOW-FAT
02 Unprocessed food in a raw state that has not 05 Must have 3 grams of fat or less per serving
been frozen or undergone any form of heat
processing or preservation

LOCALLY GROWN FAT-FREE

03 Raised on a local farm within 100 miles of your 06 Must have .5 grams of fat per serving
home or restaurant where is is served. The
main health benefit is the produce may be
fresher.
 10 Benefits of Drinking Water 7

Aids Digestion Detoxifies

Prevents Kidney
Boosts Energy Damage

Lubricates the Joints

Flushes Body Waste and Muscles

Regulates Body Delivers Oxygen

Temperature Throughout the Body

Cushions the Brain,

Keeps the Skin Healthy
Spinal Cord, and other
Sensitive Tissues
 10 Sugar Facts 8

Common sugar-sweetened
Sugar-sweetened beverages
beverages are soda, fruit
and sugary drinks are
drinks, sports drinks, energy
leading sources of added
drinks, sweetened waters,
sugar in the American diet.
and sweet tea.

Can increase weight gain Sugar can increase your risk

and body fat. for Type II diabetes.

Sugar can increase cancer

Can cause tooth decay and risk.
tooth removal.

Affects learning: Diet in high Contributes to high

fructose corn syrup and cholesterol.
processed food can impair
memory.
Accelerates aging by attacking
Too much sugar is linked to your elastin and collagen,
heart disease. making your skin less elastic.
The more sugar we have, the
more our skin suffers.
 Nutrient-Dense Foods 9

Contain Fiber: help prevent constipation, stabilize blood sugars & lower cholesterol

Low-Fat Dairy Products Vegetables

yogurt and milk mushrooms, sweet potatoes &
bell peppers

Oily Fish Leafy Greens

Salmon & sardines spinach, kale & broccoli

Fruits Whole Grains

blueberries, strawberries & wheat, corn, quinoa & barley
pomegranates (in the form of breads and
cereals)
 MACRONUTRIENTS 10

Energy Providing Nutrients

CARBOHYDRATES
provide energy and blood FATS
glucose store energy, insulate
us and protect our vital
PROTEIN organs
whole-grain breads, brown rice,
building blocks of your
legumes, vegetables, fruits and body olive oil, oily fish (salmon), mixed
pasta nuts, seeds, avocados
lean meats, low-fat dairy, chicken,
turkey, fish, beans