Take Charge of Your
Health
ATeenager's Guide to Better
Health
What Counts as a Serving?
Bread, Cereal, Rice, & Pasta Group
1 slice of bread
1 ounce of ready-to-eat cereal
1/2 cup of cooked cereal, rice, or pasta
Vegetable Group
1 cup of raw leafy vegetables
1/2 cup of other vegetables—cooked or chopped raw
3/4 cup of vegetable juice
Fruit Group
1 medium apple, banana, or orange
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice
Milk, Yogurt, & Cheese Group
1 cup of milk or yogurt
11/2 ounces of natural cheese
2 ounces of processed cheese (1 ounce is about the size of
your thumb)
Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts
Group
2-3 ounces of cooked lean meat, poultry, or fish (3 ounces
is about the size of a deck of cards)
1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of
lean meat. Two tablespoons of peanut butter or 1/3 cup of
nuts counts as 1 ounce of meat.
For a Healthy Diet, Eat Daily
Breads, Cereals, Rice, and Pasta
(at least 6 servings daily)
Breads: whole-grain, whole-wheat, cracked wheat, multigrain,
or oatmeal. (Go easy on high-fat spreads like butter.)
Cereals: whole-grain, hot and cold.
Rice and pasta: brown rice, whole-wheat or enriched pasta.
(Try tomato sauces, which are lower in calories than cream
sauces.)
Fruits
(at least 2 servings daily)
All kinds: fresh, canned, or frozen.
Vegetables
(at least 3 servings daily)
All kinds: fresh, canned, frozen, boiled, steamed, or baked.
Milk, Yogurt, and Cheese
(at least 2 servings daily)
Nonfat or lowfat milk, yogurt, and cheeses. (Foods from this
group contain calcium, which is very important in a growing
body.)
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
(at least 2 servings daily)
Meat, poultry, and fish: lean, skinless, broiled, roasted,
or simmered instead of breaded and fried. (Or try dry beans
and peas, which are lower in fat.)
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U.S. DEPARTMENT OF HEALTH AND
HUMAN SERVICES
National Institutes of Health
NIH Publication No. 01-4328
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