Healthy Eating: Tools and Tips

Key Nutrients for Young Women

Nutrient	How do I get it?
Calcium	Low-fat or fat-free milk (lactose-reduced if you have problems with lactose) and milk products like yogurt or cheese. Check the food label for calcium-fortified orange juice, cereals, bread, soy milk, or soy-based beverages. Collards, turnip greens, kale, and spinach contain smaller amounts of calcium.
Folic acid	Oranges, orange juice, dark green leafy vegetables, green peas, beans, asparagus, fortified cereals, bread, or pasta. (Check the food label for folic acid-fortified breakfast cereals.)
Iron	Lean meats; ready-to-eat cereals with added iron; spinach; cooked dry beans and chick peas; enriched and whole grain breads.

Eat breakfast in the morning for an energy boost and to help you do better in school.
Start the day with a high-fiber breakfast cereal, like bran cereal with a banana.
Eat regular meals. Skipping meals can lead to overeating later in the day.
Choose foods made with little or no added fat like baked chicken or grilled fish.
Be "snack smart" and pack healthy snacks like low-fat crackers, fruit, or a small bag of nuts.
Choose healthy snacks from vending machines, such as raisins, pretzels, low-fat popcorn, or baked potato chips.

Help shop for healthy foods you want to eat. Take a list of what you want to the store.
Make cooking fun. Get together with friends and family to create healthy, balanced meals.
Reward yourself for healthy food choices; try a new hair style or makeup, sleep late, or plan an "active" party with your friends – like dancing, skating, biking, bowling, or hiking.
Have fun eating out with healthy choices. Try grilled chicken sandwiches or salads, use mustard instead of mayonnaise, and try smaller sizes. You can also ask for grilled vegetables instead of french fries.