1. Choose water and other drinks like milk and 100% fruit juice. Bring your own water bottle with you when you leave the house!
  2. Try new foods. When new foods are on your plate, give them a try! What you might not have liked before may taste different later. Taste buds can change their minds!
  3. Listen to your body. You know your body best. Eat when you feel hungry and stop when you feel full. Sit down when you eat, so it’s easier to pay attention to your body.
  4. Play often and move your body. Moving your body makes you feel happy and is good for your heart and brain. Choose activities that you find fun and gets your heart pumping!
  5. Cook in the kitchen with an adult. Kids of any age can help in the kitchen. Ask how you can help. You could come up with a meal idea, help set the table or help cook.
  6. Go to the grocery. Pick out one new fruit or vegetable each time you shop.

  1. Aim for variety. Make choices from all food groups—fruits, vegetables, grains, protein foods, and dairy and fortified soy alternatives—every day. Each group provides you with different nutrients and you need all of them. 
  2. Empower yourself with cooking skills. Learn how to make a few of your own favorite meals and snacks. 
  3. Hydrate right. Water is a better option than most drink choices. Keep a reusable water bottle in your bag and skip the sugary sodas, fruit and energy drinks. Save the sports drinks for when you’re active playing sports. 
  4. Choose bone-building foods. Get the calcium and vitamin D that your growing bones need! Choose fat-free or low-fat dairy milk, soy milk, and yogurt. You can get vitamin D from sunshine, too!
  5. Engage in physical activity. Enjoy movement between homework, going out, and other activities. Walk the dog, ride your bike or meet up with a friend to play outdoor sports. 
  6. Listen to your body. You know your body best. Eat when you feel hungry and stop when you feel full. Sit down when you eat, so it’s easier to pay attention to your body. 

  1. Plan for produce. Build plates that have ½ filled with fruits and vegetables. All forms fit – frozen, canned, fresh, and dried 
  2. Maintain muscle with lean proteins like chicken, eggs, pork, fish, tofu, beans, and nuts. Include a protein-rich food in every meal and some snacks. 
  3. Support heart health with healthy fats like fatty fish, nuts, seeds and oils. A little bit of fat goes a long way. 
  4. Know your nutrient needs and choose foods rich in dietary fiber, calcium, and vitamin D and lower in added sugars, saturated fat, and sodium.
  5. Listen and respond to your body such as its hunger and fullness signals. Stop eating when you feel comfortable compared to feeling too full. Eat when you start feeling hunger compared to when you’re feeling too hungry. 
  6. Engage in regular activities you enjoy. Aim for a mix of cardio and strength activities for both heart and muscle health.  

  1. Hydrate well. You may not always feel thirsty when your body needs fluids, and that’s why it’s important to drink beverages throughout the day. Enjoy coffee and tea if you like, or some water, milk, or 100% juice.
  2. Make the most of your food choices. Older adults need plenty of nutrients but fewer calories, so it’s important to make every bite count. Foods that are full of vitamins and minerals are the best way to get what you need.
  3. Keep food safe. Discard food if it has an “off” odor, flavor, or texture. Refer to the “use by” dates for a guide to freshness. Canned or frozen foods store well if shopping trips are difficult.
  4. Make eating a social event. Enjoy meals with friends or family members as often as possible. Take advantage of technology to enjoy meals virtually with loved ones in different cities or States.
  5. Maintain muscle with lean proteins like chicken, eggs, pork, fish, tofu, beans, and nuts. Include a protein-rich food in every meal and some snacks. 
  6. Engage in regular activities you enjoy with friends and companions. 

  1. Connect at mealtimes. Sit down together for a meal when you can. Turn off the TV and put away screens and devices, so you can “unplug,” interact, and focus on each other.
  2. Plan out meals. Reduce stress at mealtimes by planning out meals before the week starts. Include quick and easy dishes, or leftovers, on nights that are extra busy.
  3. Let everyone help. Kids learn by doing. Younger ones can mix ingredients, wash produce, or set the table, while older kids can help with ingredients. Everyone can help clean up.
  4. Serve a variety of foods. Include choices from each food group—fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives—in meals and snacks throughout the week.
  5. Let kids choose. Get kids engaged with meal preparation at home. Serve meals “family style” to encourage kids to be creative with their plates. 
  6. Offer nonfood rewards. Foods aren’t the only rewards that kids like. Younger kids may enjoy gathering points toward a special outing, and older kids could earn extra screen time or an allowance.

Adapted from MyPlate.gov