TASTY FOODS to help you grow TALLER and STRONGER, play HARDER at sports, do BETTER in school, and have HEALTHIER eyes, skin, teeth, hair, muscles, bones,

TASTY FOODS to help you grow TALLER and STRONGER,

play HARDER at sports, do BETTER in school,

and have HEALTHIER eyes, skin, teeth, hair, muscles,

bones, and whole bodies!!

• Cold cereal

• Hot cereal

• Bread and rolls

• Pasta

• Rice

• Tortillas

• Pasta

• Pancakes

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WHAT?

• Energy for playing, school, and everything you do

• Helps digestion in your stomach and intestines

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WHY?

Gra

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• 1 oz. cereal

• 1/2 cup pasta

• 1 slice bread

HOW MUCH?

• Make half of your grains WHOLE.

• SURPRISE: Some WHOLE wheat foods, like bread & pizza dough, now look WHITE.

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???

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GRAINS

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WHAT?

• Lettuce

• Tomato

• Carrots

• Peppers

• Peas

• Corn

• Spinach

• Beans

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up

WHY?

• Help your eyes see well in the dark

• Help keep your skin looking healthy

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5 servings daily

• 1/2 cup veggies

• 1 cup leafy greens

HOW MUCH?

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• VARY your vegetable - colors, texture, and flavors.

• SURPRISE: Some of the things that we call VEGGIES are really FRUITS!

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How do YOU enjoy

VEGGIES

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WHAT?

• Banana

• Apple

• Strawberries

• Blueberries

• Kiwi

• Pineapple

• Grapes

• 100% juice

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WHY?

• Helps heal cuts and bruises all over your body

• Helps keep your teeth and gums healthy

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HOW MUCH?

3 servings daily

• 1/2 cup fruit

• 1/2 banana

• 1/2 cup juice

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???

• FOCUS on fruits - different colors, texture, and flavors.

• SURPRISE: Fresh, frozen, canned, & dried fruit have more nutrition than fruit juice.

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How do YOU enjoy FRUIT

???

Milk

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up

WHAT?

• Fat-free or lowfat milk & chocolate milk

• Fat-free or lowfat yogurt & frozen yogurt

• String cheese

• Swiss & other cheeses

Milk

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up

WHY?

• Helps build healthy, strong bones and teeth

• Helps keep your skin looking healthy

Milk

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up

HOW MUCH?

3 servings daily

• 1 cup milk

• 1 cup yogurt

• 1.5 oz. cheese

Milk

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???

• GET your calcium-containing foods - 3-A-Day is all it takes.

• SURPRISE: Most KIDS don’t get enough CALCIUM to grow the strong bones they need.

Milk

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HOW MUCH?

How do YOU enjoy MILK

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Meat

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WHAT?

• Peanut butter

• Beef steak

• Hamburger

• Chicken

• Fish

• Pork

• Egg

• Dried beans

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WHY?

• Helps grow healthy, strong bodies, especially muscles

• Helps your brain work well and learn new things

Meat

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HOW MUCH?

2 servings daily

• Total 5 ounces per day

Meat

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???

• Go LEAN with protein - look for less fat, more power.

• SURPRISE: Dried BEANS are the only foods that are in TWO different food groups.

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HOW MUCH?

How do YOU enjoy

PROTEIN

???

… and balance your food with

FUN activity!!

TASTY FOODS to help you grow TALLER and STRONGER,

play HARDER at sports, do BETTER in school,

and have HEALTHIER eyes, skin, teeth, hair, muscles,

bones, and whole bodies!!