Healthy Food Guide

Your Healthy Food Guide” gives ideas about what kinds of foods are good for you. Remember, this is only a guide. Talk with your doctor or dietitian about making a meal plan just for you.

Choose dark green and orange vegetables as often as you can
Aim for 2 1⁄2 to 3 cups a day. Here are choices that equal 1 cup:
  • 1 cup cut up raw or cooked or vegetables
  • 2 cups leafy salad greens
  • 1 cup vegetable juice

Aim for 3 cups a day. Here are choices that equal 1 cup:
  • 1 cup nonfat or low-fat milk or yogurt
  • 1 1⁄2 ounces cheese

Choose fresh whole fruits as often as you can.
Aim for 1 1⁄2 to 2 cups a day. Here are choices that equal 1 cup:
  • 1 cup cut up raw or cooked fruit
  • 1 cup fruit juice
  • 1⁄2 cup dried fruit

Choose whole grain foods for at least 3 of your 6 choices.
Aim for 6 to 7 ounces a day. Here are choices that equal 1 ounce:
  • 1⁄2 cup of cooked cereal
  • 1⁄2 cup cooked rice or pasta
  • 1 cup ready-to-eat cereal
  • 1 slice of whole grain bread
  • 1⁄2 small bagel or 1 small muffin
Aim for 5 to 6 ounces a day. Here are choices that equal 1 ounce:
  • 1 ounce lean meat, fish, or chicken
  • 1 egg
  • 1 tablespoon peanut butter
  • 1⁄2 ounce nuts
  • 1⁄4 cup cooked dry peas or beans such as kidney, white, split, or blackeye
  • 1⁄4 cup tofu
One serving is:
  • 1 teaspoon vegetable, olive, or canola oil
  • 1 teaspoon tub margarine
  • 5 large olives or 1⁄8 avocado
  • 1 tablespoon low-fat mayonnaise
  • 2 tablespoons low-fat salad dressing

How much should you eat?
You get most of the fat your body needs from
other foods you eat—so choose only a few extra servings of these heart-healthy fats each day.

If you choose to eat these foods, have a very small amount and not every day.

How much should I eat?
The amount of food you need to eat each day varies with your age, sex, height, and activity level. The amounts in “Your Healthy Food Guide” are right for girls age 11 to 17 or boys age 11 to 14 who get 30 to 60 minutes of physical activity each day.

Try to cut some calories. If you cut 100 to 200 calories a day, it can make a big difference
If you: You could cut about:
Drink water instead of regular soda or a sweetened fruit drink 150 calories
Eat a piece of fruit instead of a candy bar or a bag of chips 200 calories
Eat a small serving of french fries or share a big one 250 calories
Eat one half cup of sugar-free, nonfat pudding instead of regular ice cream 150 calories

Try these healthy eating tips

  • Take your time when you eat. It takes about 15 minutes for your stomach to tell your brain that you are full. So, wait 15 minutes before eating second helpings.
  • Do not skip meals. Eat breakfast, lunch, and dinner, plus a snack. You will have a ready supply of energy and not get too hungry.
  • For breakfast, try one or two slices of whole grain toast with a tablespoon of peanut butter, a hard-boiled egg, or a piece of low-fat cheese, along with a glass of low-fat or nonfat milk.
  • Make a sandwich with turkey or lean beef for lunch. Use mustard or a little low-fat mayonnaise.
  • Snack on a small bowl of whole-grain cereal with low-fat or nonfat milk and a piece of fruit.
  • Don’t “super-size” it! Order smaller, kid-sized meals and drink water or low-fat or nonfat milk.
  • Share a larger meal with a friend.
  • Fill up half of your plate with salad or vegetables. Use small amounts of low-fat salad dressing, mayonnaise, or margarine.
  • Stay away from carbonated drinks and replace it with water and fat-free milk and lemon juice or orange or pomegranate.
  • Dealing with foods that contain materials that regulate blood sugar, such as onions and garlic and celery and lettuce and beans and lemon and pear.
  • If prevent diabetes and its complications, a periodic analysis of sugar.

What’s in it for me?
If you lower your risk for type 2 diabetes, you will:
Have more energy
Feel good about yourself
Be healthy now and in the future

"Take action now. Use the ideas in this tip sheet to stay healthy and lower your risk for type 2 diabetes.
Follow the ideas on this tip sheet and share them with your friends and family.
They are good for everyone’s health."