Eat Good Food
What is good food?
Everyone has a different body, activity level, and preference when it comes to food. There is no one-size-fits-all way to eat. We do have some ideas of what food basics work for most people, however.
This plate is a good starting point for selecting some proportions of food for each meal.
Link to interactive plate/information:
Healthy Eating Plate | The Nutrition Source | Harvard TH Chan School of Public Health
Cooking is an excellent way to learn about the foods you are eating. You can measure the amounts of food you are eating, choose what you enjoy, and identify what you are putting in each of your meals.
Generally when choosing which foods to eat, there are some basic things to keep in mind:
Water
Water is a necessity for almost all bodily functions. It helps us absorb the nutrients that we eat, and it helps all of our body systems continue to function. If we break it down, our body is about 60% water, and varying amounts of water exist in each body system. If we become dehydrated after going too long without water, our body cannot maintain its normal functions.
How much water should I drink in a day? Just like food, everyone is going to have a slightly different recommendation for how much water to drink. A good place to start for most people in middle school is 8 cups per day, (or more depending on how much water is in the rest of your diet.)
If you are more active, you will typically need to drink more water because the water is being used in sweat production. On a particularly hot day, you may need more water to maintain normal body functions. If not, your body can become dehydrated and you may begin to feel tired, dizzy or lightheaded, thirsty, or experience cold sweats, headaches, or an increase in heart rate. These are all ways our body tells us we need more water!
Macronutrients
Macronutrients are used by our bodies to produce energy: Carbohydrates, Proteins, and Fats. The United States Department of Agriculture recommends that for total consumption per day, teens/young adults should try to consume roughly 45–65% carbs, 25–35% fats, and 10–30% protein. A healthy variety of foods should be eaten.
General daily guidelines:
Fruits and vegetables: About 2 cups of fruit and 2 ½ cups of vegetables per day. Many fruits and vegetables have a wide range of nutrients, and can contain carbohydrates, proteins, and even fats.
Protein: About 5½ ounces of protein-rich foods per day. Good sources include lean meat, poultry, or fish. Non-meat protein sources include beans, tofu, eggs, peanut butter, and nuts or seeds. Protein helps build muscles and organs.
Fat should account for 25 to 35 percent of total calories every day. Fats are found in many types of food, such as meat, oils, and nuts/seeds.
Whole grain carbohydrates: About 6 ounces of grains per day. Grains include wheat, corn, rice, sorghum, barley, millet, rye, and oats. Carbohydrates are broken down into energy by our cells.
TIP: Whole grains are better than refined grains in most cases. This is because whole grains contain all of the original parts of the plant kernel and nutrients, not just the inner starchy part which is used to make refined flour.
Micronutrients
Micronutrients are also known as Vitamins and Minerals, which all help your body maintain it’s systems, such as your bones, organs, and cell functions. Our body can create and store some of these, but others cannot be stored, so we get them from our food each day in order to keep our body healthy.
Here are some examples:
Calcium-rich foods, such as yogurt or milk. One-cup equivalents include 1½ ounces of low-fat cheddar cheese or 2 ounces of fat-free American cheese. WHY? Calcium is stored in bones and teeth (strengthening them), and also helps with muscle and nerve function.
Iron-rich foods, such as lean beef, iron-fortified cereals and breads, dried beans and peas, or spinach. WHY? Iron helps with blood and muscle functions.
You can read more about Vitamins and Minerals here:
Vitamins and Minerals (for Teens) - Nemours KidsHealth
Vitamins and Minerals | Food and Nutrition Information Center | NAL | USDA