We often take eating for granted and underestimate how important regular, healthy meals are for our physical and mental health. Skipping meals not only leads to feelings of hunger, irritation, low energy, and difficulty focusing but also to unhealthy eating habits such as overeating and eating at unhealthy hours. 

• Aim for 3 regular meals (even if small– something is better than nothing!) and 1-2 healthy snacks during the day (see below for ideas for healthy snacks)
• If your meal schedule is very irregular, pick one meal to eat more consistently and then gradually add the other 2 meals in.
• If you find it difficult to eat breakfast first thing in the morning, it’s okay to delay it for later in the morning.  
• Try to stop eating about 2 hours prior to bedtime.  
• Resist the urge to eat when bored or in the middle of the night.

Balanced Meals

Balanced meals are made up of the five food groups- fruits, vegetables, protein, grains, and dairy.  Including all five food groups at mealtime can be tricky, especially if you are just beginning to work on your nutrition habits. Don’t stress! Try to include at least three food groups for a balanced meal. This will provide you with nutrients and help you to feel full.   

• Aim for half the plate to be fruits and vegetables.  
• The remaining half should be divided between whole grains and protein. One serving of protein is about the size of your palm, while one serving of grains is about the size of a cupped hand.   
• Protein food examples: eggs, meat, dairy, tofu, beans, nuts and seeds, edamame, fish and seafood  
• Whole grains examples: brown rice, oats, quinoa, popcorn, whole wheat bread, whole grain pasta or tortillas  
• Try to include 3 servings of dairy per day.  Dairy foods include cheese, low-fat milk, and yogurt.

Healthy Snacking

• Avoid ultra-processed foods whenever possible. Foods like chips, baked goods, fast food, candy, and sugary drinks are made to be tasty, but do not fill you up or provide the nutrition your body needs. This makes it easy to overeat or feel sluggish.  
• Fruits and veggies are high in fiber and will help you to feel full.  
• Create balanced snacks by combining multiple food groups. Examples: 
  • Peanut butter + celery  
  • Cheese stick + whole grain cracker and apple slices 
  • Cottage cheese + berries  
• Look for whole-grain or whole wheat crackers and bread.  Whole grains also contain fiber and will help keep you full.  
• Drink water with every meal and snack. 

Healthy Drinks

• Healthy drinks are milk and water. Avoid sugary drinks as much as possible.  
• Sugary drinks include: soda, fruit drinks/juices, sports drinks, sweetened tea, coffee drinks, boba drinks, and energy drinks (usually have lots of sugar and sometimes caffeine which can interfere with sleep). Even 100% juice has a lot of sugar.  
• Regularly drinking sugary drinks can cause cavities, excess weight gain, and diseases like diabetes, heart disease, and fatty liver disease.   
• Even though drinks may have a lot of sugar or calories, they are not filling like food is. It's recommended that kids have less than 25g of added sugar per day. 
• Drink more water throughout the day by:
  • Having water with meals.  
  • Bringing reusable water bottle whenever you are on the go. 
  • Adding fruit, straws, herbs, or sparkling water for variety.

Extra information:

www.choosemyplate.gov