Healthy Eating for Kids and Teens

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Eating well is important for everything you do.

The foods you eat affect how you:

Play sports
Study
Have fun with friends
Play instruments
Dance
Grow

Eating foods from all of the food groups will help to make sure you are getting all of the important vitamins and minerals to do all of the cool things you like to do.

pasta

What are the Food Groups?

Breads, Cereals, Pasta and Rice: They will give you a lot of energy!
Fruits: They are sweet and contain lots of vitamins and minerals.
Vegetables: They can be crunchy and delicious and have a lot of fiber.
Milk,Yogurt, and Cheese: Good for your growing bones.
Meat, Poultry, Fish, Dried Beans, Eggs and Nuts: A good source of protein for strong muscles

Try This……

Eat A RAINBOW!

Eating foods that are different colors helps to ensure that you are getting all of the important nutrients, vitamins, and minerals you need.Try eating dark colors like red, orange, green and yellow.

Eat something CRUNCHY! Nuts and Cereals are great crunchy foods to try!

Eat something RAW! Fruits and vegetables are great raw! Try eating a raw fruit or vegetable at lunch or dinner.

Try new FOODS! As people get older, their tastes often change. Trying new foods is a good way to add new flavors to your meals.

Tips for Kids and Teens

Keep moving! Playing sports, taking a walk with friends or the dog, rollerblading, and swimming are all good activities for the summer and after school.
Try eating at the table instead of on the couch. It is easy to keep munching and loose track of the amount we eat, when we are on the couch and watching TV.
Wash your hands before eating. Eating food safely is important for being healthy. Get rid of those germs on your hands before you dig in.
Bring snacks with you for long days. If you have after school activities like sports teams, a snack will keep you energized and will improve your performance in a game or activity.
Eat your breakfast. Breakfast fuels both your brain and your body. A good breakfast includes foods from 2 or more food groups. Be creative!

Quick Fun Snacks

Fruity Pizza

Things you need:

Non-stick cooking spray
12 inch prepared pizza crust
8 oz. Light cream cheese
1/2 tsp. Vanilla extract
1/3 cup sugar or sugar substitute
4 cups assorted fruits (fresh or frozen)

What to do:

Preheat oven at 350 degrees
Spray pan with non-stick cooking spray
Place crust on pan and bake for 8-10 minutes
Cool
Mix cream cheese vanilla and sugar
Spread mixture on crust
Place fruit in circles on cream cheese
Slice and eat!

Do It Yourself Trail Mix

Choose a variety of the following:

Peanuts
Walnuts
Almonds
Sunflower Seeds
Pumpkin Seeds
Pretzels
Popcorn
Raisins
Yogurt covered pretzels or raisins
Dried Fruits

What to do:

Put desired amount of chosen items in a big bowl
Mix items in bowl
Divide mixture into zip lock snack bags
Bring 1 bag for lunch or after school and save other bags for the rest of the week

Tortilla Frisbees

Things you need:

Two 6 inch flour tortillas
1/4 cup pizza sauce.
1/4 cup shredded Mozzarella or Cheddar cheese
1 cup assorted vegetables (mushrooms, bell peppers, tomatoes, broccoli, onions)

What to do:

Place 1 tortilla on a microwave safe plate
Spread pizza sauce over tortilla
Place vegetables over sauce
Cover with cheese
Place second tortilla on top of cheese
Cook in microwave for 30-45 seconds
Eat and Enjoy!

Compiled By:

Dana Rosenthal, Dietetic Intern, June 2002

For more information, contact Christie Germuth

Last updated: 06/29/2009