FAMILIES

HEALTHY WEIGHT

JUST FOR MOMS

SMART SNACKS

STAY ACTIVE

GOOD NUTRITION: YOU ARE WHAT YOU  EAT

What you eat really does make a difference!  Your body uses the food you eat to live, grow and stay healthy.  If you don't eat properly, you won't look, feel or do your best. You need to eat foods that contain these essential nutrients:
​
  • Carbohydrates - for quick energy
  • Proteins - for growth and repair
  • Water - for proper body functioning
  • Minerals - for healthy blood, bones, and teeth
  • Fats - for slow-burning energy
  • Vitamins - for growth, good vision, and protection against infection

​You also need to eat foods that contain fiber.  While not a nutrient, fiber is necessary for proper digestion as well. 

My Plate

Picture
To help plan your family's meals, it's important to eat a wide variety of foods from the five food groups every day.

GRAINS

  • Whole grain cereals and breads
  • Oatmeal
  • Pasta
  • Brown Rice
  • Popcorn
  • Tortillas
  • Noodles

VEGETABLES

  • Broccoli
  • Spinach
  • Carrots
  • Sweet potatoes
  • Peppers
  • Collards
  • Winter squash
  • Tomatoes

FRUITS

  • Oranges
  • Apples
  • Bananas
  • Berries
  • Peaches
  • Grapefruit
  • Cantaloupe
  • Pineapple
  • Mango

       Dairy

  • Milk
  • Cheese
  • Yogurt
  • Pudding made with milk
  • Frozen yogurt

    Protein

  • Beef
  • Chicken
  • Fish
  • Pork
  • Eggs
  • Dry beans and peas
  • Nuts and seeds*
*Do not feed nuts to children younger than 6.

GOOD  EATING  IS  FOR  EVERYONE

Whether you're young or old, or big or small, you still need to eat right. Your nutritional needs may vary during your life, but you'll always need foods from the five major food groups. In addition, you should try to limit foods that are high in calories and that can contribute to obesity, high blood pressure, diabetes as well as other health problems. 

Here are a few health tips to remember: check food labels before you buy as salt may be listed as "sodium," while sugar might appear as "corn syrup," "sucrose," "molasses" or "honey". Also, fast foods, fried foods, processed or "convenience" foods also should be monitored.  If you are trying to lose weight, don't skimp on the good foods, simply choose low fat foods from each group.