WIN (Weight-control Information Network) - An information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)


Picture of people and food Picture of food Picture of exercise equipment
Skip NavigationSkip Navigation
Home Publications Order WIN Notes Update Statistics Research Resources About WIN
Facebook

Medical Care for Patients with Obesity PDF cover

Charge Up!

Healthy Meals and Snacks for TEENS
Take Charge of Your Health


 

Eat healthy to look and feel better!

Eating healthy foods will . . .

  • Help keep your weight in check.
  • Keep you awake and focused in school.
  • Help you do your best at sports.

Top


Take it easy on pizza, sweets, and sodas!

They have lots of sugar, salt, and fat.

  • Limit cakes, cookies, and other foods made with shortening, butter, and margarine.
  • Choose water or fat-free or low-fat milk instead of sugary soda or juice drinks.
  • Eat more foods like bananas, beans, and yogurt for potassium to help build strong bones

Top


Give your body the right fuel!

  • Make half of your plate fruits and vegetables.
  • Power up with lean meats, chicken, seafood, eggs, beans, nuts, tofu, and other protein-rich foods.
  • Build strong bones with fat-free or low-fat milk products for calcium and vitamin D.
  • Choose whole grains, like whole-wheat bread, brown rice, and oatmeal, for half of your grain servings.

Top


Take control!

One fast food meal can have more calories, fat, and sugar than you need for the whole day.

  • Avoid "value-sized" or "super-sized" meals.
  • Share your meal or take half home when eating out.
  • Choose whole-wheat bread, lean meats, and fresh fruit at the school cafeteria.
almonds

Top


Start strong and plan ahead!

Busy schedules can make it hard to eat smart. Planning ahead can help.

  • Jumpstart your day with breakfast. It will help you do better in school.
  • Bag it! Pack a healthy lunch, like a lean turkey sandwich on whole-grain bread and an apple.
  • Snack smart by packing your own high-power nibbles for school or time with friends.

Top


Get the facts!

Weight-control Information Network

Check out http://www.win.niddk.nih.gov and our short booklet for teens: Take Charge of Your Health! A Guide for Teenagers! Join us on Facebook at http://www.facebook.com/win.niddk.nih.gov Exit Disclaimer.

Learn about healthy eating from other organizations, too:

 

Top


 

Weight-control Information Network

1 WIN Way
Bethesda, MD 20892–3665
Phone: 202–828–1025
Toll-free number: 1–877–946–4627
Fax: 202–828–1028
Email: win@info.niddk.nih.gov
Internet: http://www.win.niddk.nih.gov
Facebook: http://www.facebook.com/win.niddk.nih.gov Exit Disclaimer

The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date, culturally relevant materials and tips. Topics include healthy eating, barriers to physical activity, portion control, and nutrition myths.

This publication is not copyrighted. WIN encourages you to duplicate this tip sheet and distribute as many copies as desired.

Top


 

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health

NIH Publication No. 11–7813
September 2011

Top


To contact WIN, call toll free 1–877–946–4627; fax: 202–828–1028; email: win@info.niddk.nih.gov;
or write Weight-control Information Network, 1 WIN Way, Bethesda, MD 20892–3665.

Last Modified: July 20, 2012

Home Publications Order WIN Notes Update Statistics Research Resources About WIN

U.S. Department of Health and Human Services National Institutes of Health/National Institute of Diabetes and Digestive and Kidney Diseases USA.gov. Government Made Easy.

NIH…Turning Discovery Into Health ®

Privacy | Disclaimer | Copyright | Accessibility | Search NIDDK | Freedom of Information Act

PDF files require the free Adobe Acrobat Reader Exit Disclaimer. Microsoft Word documents require the free Word Viewer Exit Disclaimer. Microsoft Excel documents require the free Excel Viewer Exit Disclaimer.

This website is certified by Health On the Net Foundation. Click to verify.