A Go-To Guide for Healthy Meals

national nutrition month

March was National Nutrition Month® and this year’s theme was “Eat Right Bite by Bite.” Share this go-to guide of healthy kitchen staples to help show teens how to eat right.

Whole Grains

Despite what popular diet trends say, carbohydrates can fit into a healthy diet. They provide energy and fiber. Make sure at least half the grains you eat are whole. Pack your pantry with whole grains like brown rice, whole wheat bread, and oatmeal.

Oils & Nuts

Often when trying to eat healthier, high fat foods are first to go. However, fat provides energy, helps our body absorb certain nutrients and keeps us full. Choose healthy oils like olive, canola, and sesame for roasted vegetables or a quick stir fry. Nuts also contain healthy fats.

Canned Goods

Foods like beans, diced tomatoes, vegetables, fruit in 100% fruit juice, broth, and fish can all be found in cans and used to make a quick and healthy meal. Look for low sodium varieties or rinse the food in water to decrease the sodium content.

Fruits and Vegetables

Half of your plate should be filled with fruits and vegetables. Consider mixing up the kinds of fruits and vegetables you buy, as there are many healthy varieties in the supermarket: fresh, canned, and frozen.


Dairy foods like milk, yogurt, and cheese are a great staple to keep in the fridge to add flavor, high-quality protein, and nutrients like calcium, potassium, and vitamin D. Milk can serve as the base for smoothies or stand-alone as a recovery beverage after a workout.

Low-fat plain

Greek yogurt can be used as a topping to add a boost of protein to any meal.


Along with fat, protein can help you feel satisfied, preventing you from unhealthy snacking between meals. In addition to dairy foods, other good protein options include skinless chicken, eggs, fish, tofu, beans, and lean pork or ground beef.


Sipping on sodas, sweet teas, and energy drinks will add excess sugar and empty calories to your diet. Stay hydrated by reaching for water, low-fat milk, or a smoothie.

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