Healthy Eating Plan

Healthy Eating Plan

A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.

A healthy eating plan:

• Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products
• Includes lean meats, poultry, fish, beans, eggs, and nuts
• Limits saturated and trans fats, sodium, and added sugars
• Controls portion sizes

Calories

To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).

For a weight loss of 1–1 ½ pounds per week, daily intake should be reduced by 500 to 750 calories. In general:

• Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely.
• Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly.

Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.

Healthy Habits For Kids

Healthy Habits For Kids

Topic Overview

Habits are hard to break. That's why the sooner in life we build good, healthy habits, the easier it is to keep them and stay as healthy as possible. And when good habits are in place, it's easier to resist bad ones.

Your child's habits start with you

The most important thing to remember is that you are your child's role model. Your habits affect your children's habits.

If your habits are unhealthy—smoking, drinking too much alcohol, or always expecting the worst, for example—your child is more likely to get those habits.

If your habits are healthy—eating a balanced diet, getting regular exercise, looking forward to tomorrow, for example—your children are more likely to build those habits in their own lives.

What follows is help and advice for building good, lifelong habits in four areas:

1. Healthy eating.
2. Regular physical activity.
3. Staying safe and healthy.
4. Healthy thinking.

Healthy eating

Healthy eating links

Get the facts:	Healthy Eating for Children
Take action:	Healthy Eating: Helping Your Child Learn Healthy Eating Habits Healthy Eating: Making Healthy Choices When You Shop Quick Tips: Making Fast, Healthy Meals Quick Tips: Healthy Eating on a Budget Quick Tips: Adding Fruits and Vegetables to Your Diet Quick Tips: Making Healthy Snacks
More healthy habit information:	Healthy Eating: Helping Your Child Learn Healthy Eating Habits Healthy Eating: Cutting Unhealthy Fats From Your Diet Healthy Eating: Making Healthy Choices When You Eat Out Healthy Eating in Children: Things That Influence Food Choices Feeding Your Child Using Division of Responsibility Healthy Eating: Starting a Plan for Change

Regular physical activity

Physical activity links

Get the facts:	Physical Activity for Children and Teens Helping Children With Disabilities Stay Active
Take action:	Fitness: Teaching Your Child to Stay Active Quick Tips: Getting Active as a Family Quick Tips: Getting in Shape Without Spending Money Quick Tips: Fitting Physical Activity Into Your Day Quick Tips: Getting Active at Home
More healthy habit information:	Fitness: Adding More Activity to Your Life Fitness: Staying Active When You Have Young Children Fitness: Walking for Wellness Fitness: Choosing Activities That Are Right for You Quick Tips: Staying Active in Hot Weather Quick Tips: Staying Active in Cold Weather Exercise and Physical Activity Ideas

Staying safe and healthy

Health and safety links

Get the facts:	Health and Safety, Birth to 2 Years Health and Safety, Ages 2 to 5 Years
Take action:	Quick Tips: Helping Your Child Stay Safe and Healthy Protecting Your Child From Infections Taking Your Child to Routine Doctor Visits Sleep: Helping Your Children—and Yourself—Sleep Well Quick Tips: Using Backpacks Safely Talking With Your Child About Sex
More healthy habit information:	Health Protecting Your Child's Skin From Sun Child Safety: Air Pollution Basic Dental Care Handwashing Teenage Sleep Patterns Safer Sex Safety Child Safety: Pets Child Safety: Preventing Drowning Child Safety: Streets and Motor Vehicles Child Safety: Preventing Child Abduction Preventing Children's Injuries From Sports and Other Activities Teen Relationship Abuse

Healthy thinking

Healthy thinking links

Get the facts:	Helping Your Child Build Inner Strength
Take action:	Growth and Development: Helping Your Child Build Self-Esteem Stress Management: Helping Your Child With Stress Help Your School-Age Child Develop Social Skills Helping Your Child Build a Healthy Body Image Helping Your Child Avoid Tobacco, Drugs, and Alcohol
More healthy habit information:	Encourage balanced thinking: Self-Esteem, Ages 6 to 10 Recognizing and Developing Your Children's Special Talents Stop Negative Thoughts: Choosing a Healthier Way of Thinking Helping Your School-Age Child Learn About the Body Tips for Parents of Teens Manage stress: Stress in Children and Teens Stress Management: Managing Your Time Prevent bullying: Bullying: Signs a Child Is Bullied Bullying: Building a Child's Self-Esteem Bullying: How to Help Your Child Who Bullies