There are lots of foods to make your body feel healthy and strong. You might already eat some of
them! When you eat breakfast, lunch, dinner or snacks, your body is fueling itself for all the activities you want to do, like swim, bike, run and more.
To fuel and refuel your body, you need carbohydrates, which give you energy.
Foods with carbohydrates are: veggies, fruits, grains (like bread), beans and low-fat dairy.
You also need protein, which helps your muscles stay strong and helps them grow. Foods with protein are: beans, nuts, poultry (like chicken or turkey), fish, meat and low-fat dairy.
Some fats can keep your heart healthy and protect your organs.
Foods with heart-healthy fats are: nuts, seeds, nut butters (like peanut butter), cheese and fish.
It’s very important to drink water, too! Try to drink 1 cup with every meal. It is also important to drink water when you swim, bike and run or play sports.
Your parents can help you make snacks that taste good and are good for you. Try one of these snack ideas next time you are hungry:
• Whole grain crackers, hummus and tomato slices • String cheese and dates (which are like big raisins!) • Apple, nut butter and low-fat yogurt • Low-fat cottage cheese and peach slices • Trail mix (with nuts, popcorn, or dried fruit) • 1 cup of low-fat chocolate milk