Healthy Eating

Healthy Eating 

Why should you eat healthy foods 

Eating healthy foods is something great you can do for your body. Eating a healthy diet does 

these things: 

Helps you feel good about yourself. 

Helps your body work and feel well. 

Makes exercise easier. 

Helps you stay at a healthy weight. Or, helps you lose weight slowly. 

Helps protect your body from getting sick. 

Can be delicious! 

What does your body get from food 

Food gives your body nutrients. Nutrients are what your body needs to work. Like a car 

needs gas, your body needs nutrients to run. 

What are nutrients 

Nutrients come from food. They are proteins, fats, carbohydrates, vitamins and minerals, 

fiber and water. 

Carbohydrates are the main nutrients that give your body energy or fuel. 

Fats give your body energy, too. This type of energy is extra energy for your 

body to use later. Also, fats help other nutrients to do their jobs. Your body 

needs to get a little fat from the foods you eat. Too much fat is bad for your 

body. 

Proteins are like building blocks for your bones, muscles, skin, and blood. They 

also help to fix parts of your body that need repair. 

Vitamins and minerals do many jobs to keep your body healthy. And, your 

body must get many kinds of vitamins and minerals from your food. 

Fiber helps your body in lots of ways. It helps your body use more of the 

nutrients from your food. It can help with constipation. It makes your tummy 

feel fuller for a longer time after you eat. This helps you to eat and weigh less. 

Fiber also helps your heart to be healthy. 

Water is extremely important for your body. It helps get nutrients and oxygen 

to all parts of your body. It helps keep your body from getting too hot. And much 

of your body is made up of water. You get water from the food you eat and the 

liquids you drink. 

Healthy Eating [Reading Level: intermediate, abbreviated] Page 1 of 6 

Sonoran University Center for Excellence in Developmental Disabilities

Vegetables 

Fruits 

Do all foods have the same nutrients 

No. Different foods have different nutrients. Your body needs many different nutrients to be 

healthy. You can get all of these by having a varied diet. This means eating foods from all 

five (5) major food groups. Foods in a group have similar nutrients and help your body in the 

same ways. 

What are the 5 different food groups 

The five main groups are vegetables, fruits, grains, meats and beans, and milk. 

What foods are in these groups How are they important to your 

body 

broccoli 

bok choy 

cauliflower 

corn 

peas green and wax 

beans 

lettuce 

spinach 

watercress 

collard greens 

turnip greens 

asparagus 

cucumber 

beet 

eggplant 

mushroom 

celery 

apple 

orange 

tangerine 

lemon 

lime 

grapefruit 

banana 

pear 

grape 

kiwi 

papaya 

strawberry 

blueberry 

raspberry 

carrot 

red and green pepper 

tomato 

white and sweet 

potatoes 

pumpkin 

winter squash kale 

zucchini 

yellow squash 

dry beans and peas 

tofu 

artichoke 

cabbage 

brussel sprout 

onion 

bean sprout 

100% vegetable juice 

watermelon 

cantaloupe 

honeydew 

cherry 

peach 

nectarine 

apricot 

plum pineapple 

mango 

avocado 

dried fruit (raisin, 

prune, apricot, 

peach) 

100% fruit juice 

fiber 

carbohydrates 

vitamins 

A, E, C, & folate 

minerals 

potassium 

water 

Vegetables & Fruits 

good for your heart 

protects your bones 

lowers risk of getting 

diabetes and some 

types of cancer 

fiber (whole or 

sliced fruit) 

carbohydrates 

vitamins 

C & folate 

minerals 

potassium 

water 



Meats & Beans 

Grains 

Milk 

grains: 

wheat 

oat 

rye 

corn 

rice 

whole grain foods: 

brown rice 

wild rice 

popcorn 

oatmeal 

breads, crackers, 

tortillas, cereal and 

pasta made with 

whole grains 

refined grain foods: 

white rice 

bread, cracker, 

tortilla, cereal 

and pasta made 

with whole 

grains 

Grains 

whole grains lower 

the risk of many 

diseases 

extra fiber in whole 

grains makes you feel 

full, so you eat less 

fiber 

carbohydrates 

vitamins 

B (thiamin, 

riboflavin, niacin, 

& folate) 

minerals 

iron, selenium, & 

magnesium 

meats: 

beef 

pork 

lamb 

venison 

rabbit 

buffalo 

poultry & eggs: 

chicken 

turkey 

duck 

goose 

eggs (chicken, duck) 

fish: 

finfish (salmon, trout, 

halibut, snapper, 

bass, swordfish) 

shellfish (shrimp, 

oysters, lobster, 

squid, mussels, 

clams, crabs) 

canned fish (tuna, 

salmon, anchovies) 

milk 

flavored milk 

cheese 

yogurt 

dry beans & peas: 

beans (black, pinto, 

navy, garbanzo, 

soy or edamame, 

lima) 

peas (black-eyed, 

lentils, split) 

tofu 

nuts & seeds: 

almonds 

cashews 

hazelnuts 

peanuts 

peanut butter 

almond butter 

pecans 

walnuts 

pistachios 

seeds (sesame, 

sunflower, flax, 

pumpkin) 

pudding 

ice cream 

frozen yogurt 

Meats & Beans 

lean meats and fish 

are a good source of 

protein and iron 

some foods from this 

group (salmon, flax 

seeds, walnuts) 

contain omega-3 fatty 

acids – healthy fats 

that reduce the risks 

of certain diseases 

and provide other 

health benefits 

protein 

fat 

vitamins 

B (niacin, thiamin, 

riboflavin, B6) & E 

minerals 

iron, zinc, 

magnesium 

Milk 

helps build and 

protect your bones 

fat 

carbohydrates 

vitamins 

calcium, D 

minerals 

potassium 

water 



Oils & 

Others 

Is there another group 

Yes. Oil & Others is a not a main food group. They give your body fat and carbohydrates but 

not a lot of protein, fiber, vitamins or minerals. Some of these do have something called „fatty 

acid‟ which your body needs. Luckily, your body gets these from some foods in the main food 

groups. 

fats 

oils from fish 

oils from nuts 

liquid oils 

candy 

cookies 

cakes 

How do you choose healthy foods 

chips and other salty 

snacks 

mayonnaise 

cream cheese 

butter 

margarine 

soft drinks 

fat 

carbohydrates 

Vegetables, fruits and whole grain foods are the best choices. Eat many different types of 

these foods. Try to make them the main part of your diet. 

Fat-free and low-fat milk, cheese, or yogurt are other healthy food choices. 

Choose types of meat, fish, and poultry that have little fat. 

Which vegetables are the healthiest 

Brightly colored red, yellow, orange and dark green are super choices. Try red, yellow, or orange 

peppers, broccoli, kale, spinach, sweet potatoes and carrots. These are especially great for your 

body. They are loaded with good nutrients. 

Which fruits are the healthiest 

Eat a variety of fruit to help your body get what it needs. Good choices to have often are 

bananas, prunes, dried peaches and apricots, cantaloupe, honeydew melon and orange juice. 

What about whole grains 

Whole grain foods are grains like brown rice and popcorn and also breads and crackers that 

have the words “whole grain” or “whole”. Grain foods that aren‟t whole are refined. Refined 

grains lose fiber and other things that are good for your body. So, think “whole”! 

What about water 

Oils & Others 

does not help your body 

(except for healthy fats) 

high in fat and/or sugar 

only eat these 

occasionally 

There is no set rule on how much you should drink each day. Here are some tips to keep your 

body hydrated: 

Your urine should be a pale to yellow color. If it is dark, you may not be getting 

enough water. 

Answer your thirst – if you are thirsty, drink! 

On hot days and when you exercise, your body will need more water. 



Daily Food Needs 

Which foods are best to limit 

Try to eat only a small amount, if any, of these foods: 

foods high in fat [especially trans-fat & saturated fat] 

foods with a lot of added sugars [soda, sugary cereal] 

foods with a lot of salt [potato chips, processed foods] 

alcohol [high ball, beer, wine] 

Which foods are best to avoid 

Most fast food is unhealthy. Fast food is usually very high in bad fats and added 

sugars. Fast food servings also tend to be more food than you need. 

What and how much should you eat 

Each person has different food needs. The types and amount of food your body needs 

depends on many things. Some of these things are how old you are, if you are male or 

female, how much you weigh and how active you are. Also, some people have special food 

needs. 

Talk to your doctor to find out how much your body needs. Another way to find out is to go 

to the website www.mypyramid.gov. You can type in information about yourself. It will 

figure out how much of each kind of food your body needs. 

Here is an example of what an average adult needs daily from each group: 

Vegetables 

2 ½ 

cups 

1cup = 

1 cup raw or cooked vegetables, or 

vegetable juice 

2 cups raw leafy greens 

Fruits 

2 

cups 

1 cup = 1 cup fruit or 100% fruit juice 

½ cup dried fruit 

Grains 

6 

ounces 

1 ounce = 1 slice bread 

1 cup dry cereal 

½ cup cooked rice, pasta, or cereal 

Meats & 

Beans 

Milk 

5 ½ 

ounces 

3 

cups 

1 ounce = 1 ounce meat, poultry, or fish 

¼ cup cooked dry beans 

1 egg 

1 tablespoon of peanut butter 

½ ounce of nuts 

1cup = 

1 cup milk or yogurt 

1 ½ ounces of cheese 



Tips for Healthy Eating 

Think fruits, vegetables, whole grains, low-fat or fat-free milk products, and meats that 

have little fat. 

Drink water instead of soda. 

Eat only small amounts of fats like butter, margarine, and mayonnaise. 

If you are going to have a piece of candy that is high in sugar and/or fat, make it a 

small one and think of it as a treat. 

Eat when you are hungry. If you are bored or upset, go for a walk instead of eating. 

Eat slowly so you don‟t eat too much. It takes about 20 minutes for your stomach to tell 

your brain that it is full. 

Eat at least three meals a day. One of these should be breakfast. 

Make your lunch to take with you instead of eating out. 

Let everyone know that healthy eating is important to you. 

Keep a “healthy eating log” 

At home: 

Keep only healthy foods in your kitchen. When shopping for groceries, emphasize 

whole foods over processed foods. 

Use a salad plate instead of a dinner plate to control portion size. 

Avoid eating family-style. Instead, plate meals at the kitchen counter and 

immediately freeze or refrigerate extras. 

Avoid eating meals in front of the television. 

Trim fat from meat and poultry. 

Instead of frying, try using these cooking methods: broiling, baking, grilling, 

roasting, steaming, and poaching. 

Dining out: 

Split an entrée with a friend. 

If the portion size is large, decide how much you will eat and have the rest boxed 

to take home. 

Choose baked, grilled, poached, broiled, roasted, or steamed menu items instead 

of one that is fried. 

Rethink what eating out means. Rather than an excuse for overeating, think of it 

as part of your healthy way of eating. 

Enjoy!

Healthy Eating

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