BEEF

The zinc in lean beef may help build immunity, while its high iron content fights fatigue and iron-deficiency anemia.

RASPBERRIES

Raspberries are the main berry source of ellagitannins, a type of antioxidant that may have anticancer effects. They are also a good source of vitamin K, which helps increase bone-mineral density, reducing your risk of fractures.

One cup of raspberries has 8 grams of fiber, a big step toward the 25 grams of fiber per day that women need for protection against colon cancer, digestive disorders, and heart disease.

SOY BEANS

They’re a terrific vegetarian source of protein. And eating moderate amounts of natural soy foods may lower the risk of breast cancer and keep bones strong after menopause.

CHERRIES

Cherries are one of the highest-antioxidant foods. They help fight memory loss, heart disease, high cholesterol, and diabetes.

TOMATOES

You can’t beat ’em as a source of lycopene, a powerful antioxidant that may help protect against cervical and breast cancers. The lycopene in tomatoes act like a sunscreen; eating them cooked can quadruple the SPF in your skin. And the polyphenols in tomatoes thin your blood naturally, so they’re good for your heart. Cook them with broccoli for even greater benefits.

FOOD PYRAMID

The Food Pyramid, developed by the US Department of Agriculture (USDA), is an excellent tool to help you make healthy food choices. The food pyramid can help you choose from a variety of foods so you get the nutrients you need, and the suggested serving sizes can help you control the amount of calories, fat, saturated fat, cholesterol, sugar or sodium in your diet.

HEALTHY FOOD MENU

Sample Menu for Girls Age 9 to 13

Try to consume the following each day:

• 5 ounces grains
• 2 cups vegetables
• 1 1/2 cups fruit
• 3 cups milk dairy products
• 5 ounces meats, beans, fish or nuts

Below is a sample menu to show you how you might follow the food pyramid for a day.

Breakfast

1 cup milk
1 cup cereal

Snack

1 apple
1 handful nuts or trail mix

Lunch

2 pieces whole wheat bread
1 slice cheese
2 slices turkey
1 slice tomato
A small amount of mustard and/or low-fat mayonnaise
1/2 cup celery
1 tablespoon peanut butter
1-2 small cookies
1 100% juice box or pouch

Snack

1/2 cup carrot sticks
1 tablespoon low-fat salad dressing

Dinner

1 cup pasta
1/2 cup tomato sauce
1/2 cup salad
1 tablespoon salad dressing
2 ounces chicken
 

Sample Menu for Boys Age 9 to 13

Try to consume the following each day:

• 6 ounces grains
• 2 1/2 cups vegetables
• 1 1/2 cups fruit
• 3 cups milk or dairy products
• 5 ounces meats, beans, fish or nuts

Below is a sample menu to show you how you might follow the food pyramid for a day.

Breakfast

1 cup milk
1 cup cereal

Snack

1 apple
1 handful nuts

Lunch

2 pieces whole wheat bread
1 slice cheese
2 slices turkey
1 slice tomato
A small amounts of mustard or low-fat mayonnaise
1 cup celery
1 tablespoon peanut butter
1-2 small cookies
1 100% juice box or pouch

Snack

1 cup carrot sticks
1 tablespoon low-fat salad dressing

Dinner

1 1/2 cups pasta
1/2 cup tomato sauce
1/2 cup salad
1 tablespoon salad dressing
2 ounces of chicken