eat healthy banner
Do you eat healthy?
Do you eat many types of food every day? YES NO
Do you eat veggies every day? YES NO
Do you eat fruits every day? YES NO
Do you eat protein every day? YES NO
Do you eat whole grains every day? YES NO
Do you stop yourself from drinking too many sugary drinks? YES NO
Do you stop yourself from eating too many sweet treats? YES NO
Do you stop yourself from eating too many fat-rich foods? YES NO
Do you know how to eat the right portions for you? YES NO
Do you keep your weight at your goal? YES NO

Did you answer yes to all the questions?

  • If yes, that is great. Keep up the good work.
  • Maybe you did not know all the answers.
  • Maybe your body needs a special diet.
  • Maybe you need to learn more about healthy foods.

Do you want to learn more?

Read more about how to Eat Healthy.

Talk to your doctor about special diets for you.

Portions and Food Groups

Tap to flip the cards.

picture of various grains

Carbs

Why do we need them? They make energy for your body. They are full of B vitamins, fiber, with some calcium and iron. 

 

How often should we have them? At every meal. Try to pick whole grains like whole wheat bread, bran, brown rice, oatmeal, potatoes, pasta. 

 

One quarter of your plate should be grains or carbohydrates.

picture of various fruits and veggies

Fruits & Veggies

Why do we need them?  They are full of vitamins, minerals, fiber and other things that protect against disease. 

How often should we have them? Have at least 5 portions per day. 

Half your plate should be fruits & veggies like apples, bananas, broccoli, lettuce, tomatoes. 

dairy

Milk & Dairy

Why do we need them? They have calcium, vitamins A, B2 (or riboflavin), D and protein.

How often should we have them? Have some every day and try to pick low fat. 

Your meal can include a portion of dairy, like milk, yogurt, or cheese.

picture of various meats, fish and proteins

Protein

Why do we need them? They have iron, zinc and other important nutrients. Protein builds muscles. 

How often should we have them? Have some every day and try to pick lean meat

One quarter of your plate should be protein, like meat, fish, eggs, soy, nuts, beans.

picture of veggies whole grains proteins and fruits around a portion plate

 

Notice the portion plate in this photo.
It has four parts. You can do this with your own plate.
Fill 2 parts of your plate with fruit and veggies.
Fill 1 part with grains. Fill 1 part with protein.



You can plan your own meals with the MyPlate Calculator (link) MyPlate.gov | MyPlate Plan Calculator

Ask for help if you need it.

Party Foods

Party foods are foods with a lot of fat, salt, or sugar. 

Party foods can also be called junk food.

You need to be careful to watch how much of these you eat.

You can pick one day a week. Call it your "Party Day".

Pick a junk food treat on that day. Every other day, work to eat healthy.

avocados and oil

Fats

Fried foods, most chips, oils, many dressings are high in fat. You need a little fat in your diet, but not too much. Fats are full of calories and can be good for people who want to gain weight.

bowl of salt and spoon of salt

Salt

Also called sodium on the food labels. Use the salt shaker less. Find other ways to give your food flavor like herbs and spices. Add lime or lemon slices.

sugar in a bag

Sugars

Sugary drinks, sweets, chocolate, candy sugary cereals, cakes and cookies are high in sugar.

Try for 5 a day! Eat more fruits and veggies!

5 surrounded by fruits and veggies

Pick one box that you want to try.

If no box is right for you, just pick any 5 that you will eat.

Plan what day you will take the challenge!

Mark on your calendar every day you get to 5!

Option 1

  1. Vegetable soup
  2. Large bowl of fruit (count as 2)
  3. Snack: raw carrots
  4. Bowl of green salad

Option 2

  1. Glass of tomato juice
  2. Baked sweet potato
  3. Snack: dried apricots
  4. Frozen mixed vegetables
  5. Pear

Option 3

  1. Vegetable chili
  2. Cucumber tomato salad (count as 2)
  3. Baked apple
  4. Fruit smoothie

Option 4

  1. Glass of 100% orange juice
  2. Snack: raisins
  3. Baked beans
  4. Sweet corn
  5. Apple

Eating Fast Food

Here are some rules to try to eat healthy at fast food places. 

Pick water or low-fat milk, not sugary drinks. 

Tap to flip the cards.

cartoon picture of Mexican foods

Mexican Food

  • Keep meal under 500 calories
  • Pick veggies and beans, not meat
  • Get 2 tacos, not a platter
  • Ask for dressings on the side
  • Stay away from salty tastes
  • Stay away from fried and breaded food

cartoon image of burger fries soda and chicken nuggets

Burger Joints

  • Keep meal under 500 calories
  • Don't supersize
  • Order 1 burger with no cheese
  • Order a wrap
  • Skip bacon
  • Pick apples, not fries
  • Ask for dressings on the side
  • Get 4 or 6 nuggets not 8

cartoon image of different sandwiches

Sandwich Shops

  • Keep meal under 500 calories
  • Pick whole grain bread or wrap
  • Add extra veggies
  • Use mustard instead of mayo
  • Ask for half the meat portion
  • Make salad with dressing on side
  • Pick applesauce, not cookies
  • Order a 6 inch, not a foot long

extra help

Extra Help for Caregivers

Learn more about using MyPlate to find healthy choices at fast food restaurants. 

MyPlate
online games icon

Let's Have Some Fun!

Play this game to learn how to make a lunch that uses all the food groups!

Lunchbox Hero Game!
Fun Fact icon

Take a Guess!

Check out these fun facts on different healthy foods.

Take a Guess Fun: Facts!
white woman writing down what she's eating for breakfast in a journal

Eating healthy can take work.

Try this worksheet to keep track of EVERYTHING you eat and drink over 3 days.

You can bring this list with you to the doctor or dietician.

You can show how well you are doing. Or you can use it to ask for help make your diet better.

Click on the blue button to get the worksheet.

3 Day Diet Recall

Eat Healthy Tips!

Eat the right food for your body.

  • You need energy and nutrients.
  • Eat a variety and not too much of any one food.

 

Eat the right amount of food each day.

  • Don’t eat too much or too little.
  • Grow at the right speed as a child.
  • Keep a healthy weight as an adult.

 

Eat at the right times of day.

  • Start your day with a healthy breakfast.
  • Don’t snack all day long.
  • Match the amount you eat with the activities you do.
  • Don’t eat just before bed.

Check your weight every week or month.   

Ask your doctor if you need to check it more or less.

 

If you are UNDERWEIGHT, your body is too skinny.  You are more likely to:

  • Pick up infections easily.
  • Take longer to get better from infections and surgery.
  • Have weaker muscles and coordination.
  • Get illnesses caused by lack of vitamins or nutrients.

 

If you are OVERWEIGHT, your body is too heavy.  You are more likely to get:

  • High blood pressure and heart disease
  • Diabetes
  • Kinds of cancer
  • Joint problems and arthritis
  • Breathing problems and sleep apnea
  • Be less able to do activities that you want
  • Problems with surgery or pregnancy 

  • If you like sugary cereal, try unsweetened cereal or oatmeal with fruit.
  • If you like soda, try sparkling water.
  • If you like snack cakes or sweet rolls, try a slice of raisin toast.
  • If you like canned fruit in syrup, try canned fruit in water or juice.
  • If you like a sugary snack pack, try plain yogurt with fruit.

  • Every package has Nutrition Facts. The label is hard for most people to understand.
  • The serving size at the top (in blue) is the amount of the food the label tells us about.
  • The % Daily Value (in purple) tells us how much of each nutrient is in the food.
  • Foods that help you stay healthy often have low numbers for fat, cholesterol, sodium (salt), and sugars.
  • Healthy foods might have high numbers for fiber or protein.

For more tips on keeping a healthy weight:

Click on the blue button below to visit the Healthy Weight page.

Healthy Weight

Toolkits for caregivers:

Eating Well

A training manual for caregivers of adults with learning disabilities.

Special Olympics Nutrition Guide

A guide for caregivers and coaches.