Being healthy sounds like a lot of work, right? It doesn't have to be. This tear-off sheet will help you plan healthy meals and work healthy habits into your day. Put this on your fridge or in your school locker for quick reminders.
Pick an item from each food category to plan a healthy meal
| Fruits and Veggies | Grains | Protein | Dairy |
|---|---|---|---|
| 1 banana or apple | 1 serving of oatmeal or wholegrain cereal (size of your fist) | 1 scrambled or hard-boiled egg | 1 cup fat-free or low-fat milk (or substitute soy or rice milk ) |
| 1 handful fresh berries or raisins | 2 DVD-sized whole-grain waffles or buckwheat pancakes | 1 serving of peanut butter (size of a ping-pong ball) | 6- to 8-ounce yogurt pack (also high in protein!) |
| 1 serving romaine lettuce or spinach (size of your fist) | 2 slices whole-wheat bread | 1 handful of walnuts or almonds | 1 serving low-fat cottage cheese (size of your fist) |
| 1 handful baby carrots, strips of peppers, or celery sticks | 1 whole-grain pita | 1 serving of hummus (size of a ping-pong ball) | 1 slice of Swiss or provolone cheese |
| 1 cup tomato or vegetable juice | 1 whole-wheat tortilla | 1 serving of sliced, lean turkey or ham (size of the palm of your hand) | 1 stick of string cheese |
| 1 snack pack of fruit salad (in natural juices, not syrup) | 1 serving of brown rice (total amount should fit in your cupped hands) | ½ can of tuna with mustard or light mayo | 1 handful shredded low-fat mozzarella cheese |
| 1 serving of tomato-based pasta sauce with vegetables (fits in one cupped hand) | 2 whole-grain taco shells | 1 serving of black beans (size of your fist) | 1 serving of low-fat sour cream (size of a ping-pong ball) |
| 1 serving of steamed broccoli, green beans, or other veggie (fits in one cupped hand) | 1 serving of whole-grain pasta (total amount should fit in your cupped hands) | 1 serving lean beef, grilled chicken, tofu, or baked fish (size of the palm of your hand) | 1 serving non-fat frozen yogurt (size of your fist) |
SAMPLE MEALS
Breakfast: One banana, a slice of whole-grain bread with peanut
butter, and milk.
Lunch: A turkey sandwich with cheese, dark leafy lettuce, tomato,
and red peppers on whole-wheat bread.
Dinner: Two whole-grain taco shells with chicken or black beans,
low-fat cheese, and romaine lettuce.
