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Healthy Eating for Kids and Teens Eat meals at home.o Choose one place in the house for eating,such as the kitchen table.o Reduce fast food and restaurant meals.Eat breakfast every day.o Skipping meals may lead to extremehunger, over-eating, and poor food choices.o See page 3 for breakfast ideas.Plan ahead for meals and snacks.o Cook large meals on the weekends and keep leftovers in therefrigerator or freezer to use for quick meals during the week.o Keep healthy snacks readily available so that you can grab and go.See page 4 for snack ideas.o Do not keep problem foods around the house (a problem food isone that you are likely to eat too much of or too often if it isavailable). Common problem foods are candy, chips, cookies,crackers, butter popcorn, juice, and soda.Eat more whole fruits and vegetables.o Include at least 1 fruit or vegetable at everysnack and meal.Keep your drinks sugar-free.o Choose water to drink most often.o Choose nonfat or 1% milk.o Avoid sugar-sweetened drinks including fruit juice, fruit punch,sports drinks, coffee and energy drinks, and soda.Control your portion size.o Do not eat straight from the bag or box. Choose single servingbags or serve a small helping in a small bowl or plate. Read thenutrition label for suggested serving size.o Restaurant entrees are usually much too big for one person. Wheneating out, share your meal or take half home.Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (10/18) 2018 The Regents of the University of California. All Rights Reserved.
Plate Model for Meal Planning1 serving unsweetened milk orWater1 serving fruit¼ Plate: ProteinExamples: chicken or turkey(no skin), lean beef, fish,beans, lentils, eggs, tofu½ Plate:Non-starchy vegetablesExamples: Salad, green beans,tomatoes, carrots, broccoli,asparagus, bell pepper,mushrooms, spinach¼ Plate: StarchExamples: whole-wheatbread, bagel, tortilla, pitabread, waffle, pancake orpasta, brown rice,unsweetened cereal, potato,corn, peas2Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (10/18) 2018 The Regents of the University of California. All Rights Reserved.
Fast and Healthy Breakfast Ideas Breakfast sandwich: whole- wheat bagel thin with a fried egg (cooked with noadded fat), 1 slice deli turkey, and sliced avocado (¼ whole)o Tip: Cook the egg the night before and refrigerate. Quickly reheat in themorning. Granola bar 1 hard-boiled egg fruito Tip: Choose a bar with at least 3 grams of fiber and less than 10 gramsof sugar. 1 cup plain yogurt with ½ cup dry unsweetened cereal whole fruito Tip: Choose a cereal with at least 3 grams of fiber and less than 10grams of sugar per serving. 1 packet instant oatmeal (unsweetened) made with milk, ½ cup fruit, and 1 oz nutso Tip: “Overnight oats” are a faster way to enjoy your oats in the morning.Look online for lots of recipes. ½ cup cottage cheese fruit 1 piece of toasted whole-grain bread with 2 Tablespoons of peanut or almondbutter whole fruit 1 cup kefir scrambled eggs (cooked with no added fat)o Tip: Add vegetables to the scrambled eggs. Smoothie made with fresh or frozen fruit, vegetables, and milk or yogurto Use this basic recipe: 1 cup leafy greens 1 cup liquid base (milk orkefir, coconut water, or 100% fruit juice) 1.5 cups fresh or frozen fruit ice until desired consistency3Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (10/18) 2018 The Regents of the University of California. All Rights Reserved.
Healthy SnackingSnacks can be part of a healthy diet. Snacks can help you avoid becoming too hungry andprevent over-eating at meals. Prepare snacks ahead of time so they are easy to “grab-andgo”.Choose snacks from the green column most often.Green Light FoodsYellow Light FoodsRed Light Foods Canned fruit or fruit cups in100% juice Dried fruit (without addedsugar) Fruit or vegetable squeezeror pouch (without addedsugar) or unsweetenedapplesauce 100% fruit juice Canned fruit or fruit cups insyrup Fruit snacks, fruit leather Fruit-flavored candy orgummies Rice cake Unsalted nuts and seeds Unsalted plain popcorn 100% whole-graincrackers Baked potato chips Low-fat microwave popcorn Pretzels Salted or flavored nuts andseeds Unsalted pita chips Buttered popcorn, kettlecorn Candied nuts Graham crackers Potato or corn chips,cheese-flavored chips,sandwich crackers, butteredcrackers Part skim cheese Plain Greek yogurt Plain kefir Plain yogurt Flavored yogurt Fruit sorbet or frozen yogurt Full fat cheese Sugar-free pudding or JellO Ice cream, pudding pop,popsicles Pudding Raw fruits Raw or cookedvegetables Any cereal with cartooncharacters High-fiber, low sugar Fruit and nut bar Candy or energy barcereal Granola with dried fruit or High-fiber, low-sugar Fruit piesyogurt bitsgranola Granola/cereal withchocolateBased on the Go, Slow, and Whoa Plan by the National Heart, Lung and Blood Institute.4Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (10/18) 2018 The Regents of the University of California. All Rights Reserved.
Shopping GuideUse this table to help make your grocery list. Choose foods from the green column mostoften.Green Light FoodsYellow Light FoodsRed Light FoodsVegetablesRaw or cooked vegetables Oven-baked French friesor sweet potato friesStarchy vegetables (e.g.corn, peas, wintersquash, potatoes)Vegetables cooked withbutter, oil, or creamsauceDeep-fried vegetables(e.g. French fries, hashbrowns, tempuravegetables, onionrings)FruitsFresh or frozen fruits,including avocadoCanned fruit or fruit cupsin 100% juiceDried fruit (without addedsugar)Fruit pouches (withoutadded sugar) orunsweetenedapplesauce100% fruit juiceCanned fruit or fruit cupsin syrupFruit snacks, fruit leatherFruit-flavored candy orgummiesFruit in desserts (e.g.apple pie)Meat/ProteinFish and poultry withoutskin cooked withoutadded fatsLean beef and porkcooked without addedfatDried beans, includingedamame/soy beans,black eyed peasWhole eggs, cookedwithout added fatLentils and split peasLow-fat lunch meatNuts and seeds (unsalted)Peanut butter (natural, noadded sugar or oil)TempehTofuTuna, canned in waterHam, Canadian baconFish and poultry with skinMeat substitute ( 3g fatper serving)Tuna, canned in oilPeanut butterTurkey baconBaconBeef (prime cut, ribs, 80%ground beef)Chicken nuggetsFried chickenFried fishHot dogs, lunch meatPepperoniSausageWhole eggs cooked withfat5Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (10/18) 2018 The Regents of the University of California. All Rights Reserved.
Green Light FoodsBread/StarchDairy/ MilkProductsFats/CondimentsBeveragesYellow Light FoodsRed Light Foods100% whole-grain breadand pasta100% whole-graincrackers100% whole-grain tortillaor pita breadBrown rice, wild riceHigh-fiber, low sugarcereal or granola (atleast 3 grams of fiberand less than 10grams of sugar perserving)Hot and cold unsweetenedcerealsPopcorn (unsalted, plain)QuinoaRice cakeCottage cheese (fat-freeor low-fat)Milk (fat-free or 1%)Part-skim cheesePlain yogurt (regular orGreek) or kefirBaked potato chipsGranola with dried fruit oryogurt bitsHomemade biscuits andcornbreadLow-fat microwavepopcornPretzels, pita chips(unsalted)Salted or flavored nutsand seedsWhite refined flour bread,rice, pastaButter popcorn, kettle cornCandied nutsDoughnutFrench toast, pancakes,waffles, crepesMuffinPotato or corn chips,cheese-flavored chips,sandwich crackers,buttered crackersSweet rollSweetened granola/cereal with chocolate,any cereal with cartooncharactersTaco shellsFlavored low-fat yogurtSoy cheeseSoy yogurt productsAvocado or guacamoleHummusKetchupMustardOlive oilOlive tapenadeSalsaTzatzikiWaterUnsweetened (fortified)milk alternatives: soy,almond, riceUnsweetened iced tea(decaffeinated)ButterCanola oilLow-fat sour creamLight salad dressingMayonnaiseSoft margarineVegetable oilFlavored milkFull-fat cheese includingAmerican, Colby,Swiss and CreamcheeseIce cream, popsicles,pudding popsProcessed cheese spreadWhole milk and yogurtCheese sauceCream sauceGravyLardRegular salad dressingSour creamStick margarineTartar sauceRegular sodaSports drinksSugar-sweetened icedteas, juices, punch,and lemonade100% fruit juiceCoconut waterDiet sodaDiet iced teaSweetened coconut milkbeverageSweetened milkalternatives: soy,almond, rice6Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (10/18) 2018 The Regents of the University of California. All Rights Reserved.
100% whole-grain bread and pasta 100% whole-grain crackers 100% whole-grain tortilla or pita bread Brown rice, wild rice High-fiber, low sugar cereal or granola (at least 3 grams of fiber and less than 10 grams of sugar per serving) Hot and cold unsweetened cereals Popc
