Pig Out On This!
To look good and feel good, you need to know - what and how much - your body
needs. You need to have a game plan.

Not sure if what you are eating is the best for you? Figure out what your body needs, the amount of each food group your body should have daily.

And another thing to keep in mind, a good eating game plan begins with variety, moderation and balance.

VARIETY
Hey, your life is full of a lot of different of fun activities, right?...Think of food in the same way. Eating a lot of different of healthy foods can be fun and it boosts your chances of getting the many nutrients your body needs to grow strong and healthy. So try something different... Taste a new healthy food today!₁

MODERATION
When it comes to that big slice of pepperoni pizza, go ahead and treat yourself occasionally, just don’t eat the whole pizza. (Yuk!) Remember, go for foods that are lower in fat and sugars, like whole grains, low fat dairy and lots of fruits and vegetables.¹

BALANCE
Indulge on that burger and fries with your friends at lunch? That’s OK if you also balance that with healthful snacks and a nutritious dinner. Balancing what you eat over several days also helps you get the nutrients you need and ensures that you keep your body fed and mind active. If you find that you ate too much sugar one day—just make up for it the next day with healthful snacks and drinks.₁

Eat More of This Stuff!

Healthy Snacking Tips

What is a Whole Grain?

Pizza That is Good

Cooking Healthy Burgers

The Three Squares

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Eat More of This Stuff!

Ok, so what does it really take to get the variety you need, and the moderation and balance of food to help you look and feel better?  Click on this chart. It shows a variety of foods within different food groups. It is an easy way to help you figure out which foods have different amounts of fat while helping you eat better._¹

Sources
1.Team Nutrition YourSelf Middle School Education Kit Magazine “What is a Serving?”

Healthy Snacking Tips

So you find yourself hungry after school and are starvin’ for something good...what do you eat? Forget the junk food...you can do better than that! Try some of these healthy snack ideas, even if you’re starved for time as well...

SUPER EASY AND FAST²
Yogurt topped with fruits and nuts; baked tortilla chips, sliced cucumbers, jicama, baby carrots; or two or more 100% fruit juices mixed in one glass.

EASY TO MAKE, JUST A LITTLE TIME NEEDED²
Low fat ice cream sandwich made with oatmeal cookies; microwaved noodle soup mixed with corn or other vegetables and topped with cheese; peanut butter sandwich with banana slices or grated carrot; cut-up fruit in an unsugared ice cream cone.

SOME EFFORT NEEDED, BUT SOOO WORTH IT! ²
Fruit smoothie made with low fat yogurt, low fat ice cream or frozen yogurt, fruit, and low fat milk; ham and lettuce rolled up in a soft tortilla; raw, chopped veggies with sliced cheese or lean meat, tucked in pita bread with a little low fat salad dressing drizzled on top; microwaved potato, topped with salsa or shredded cheese...yum!

Sources
2.Team Nutrition Power of Choice PreTeen Kit Leaders Guide, “Snacks”