Healthy Teen Diet

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.

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.)

____________________________

Weight-control Information Network

1 WIN WAY
BETHESDA, MD 20892-3665
Phone: (202) 828-1025
FAX: (202) 828-1028
Email: WIN@info.niddk.nih.gov
Internet: www.niddk.nih.gov/health/nutrit/nutrit.htm
Toll-free number: 1-877-946-4627
E-mail: win@info.niddk.nih.gov

The Weight-control Information Network (WIN) is a national service of the National Institute of Diabetes and Digestive and Kidney Diseases of the National Institutes of Health, which is the Federal Government's lead agency responsible for biomedical research on nutrition and obesity. Authorized by Congress (Public Law 103-43), WIN provides the general public, health professionals, the media, and Congress with up-to-date, science-based health information on weight control, obesity, physical activity, and related nutritional issues.

WIN answers inquiries, develops and distributes publications, and works closely with professional and patient organizations and Government agencies to coordinate resources about weight control and related issues.

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