Eat Healthy

10 Healthy Tips for Teen Girls –Choose My Plate 
- En Espanol 

10 Healthy Tips for Teen Guys –Choose My Plate 
- En Espanol

Check these resources out to help you eat healthy from the Rockland County Department of Health:

 “My Plate” is the United States Department of Agriculture’s (USDA) recommendation for what a healthy plate or diet should look like. Generally, they recommend that about half your diet should be fruits and vegetables, a quarter grains, a quarter protein, and dairy, added fats, and sugars only in small amounts. This link shows you what this all means and tips for how to choose the healthiest options.  What's on your plate? -Choose My Plate.

You should be eating about 2,000 calories a day, although depending on your gender, age, and activity level this amount can vary. This chart can help you figure out how much you should be eating: Estimated Calorie Requirements -American Academy of Health and Fitness

For more information visit Calories Needed Each Day -NIH.

Food labels, meaning the “Nutrition Facts” panel that you see on food packages, are required to be on every food item by the government. The label tells you important information about what is in the food you’re eating but can be confusing. Check out this guide to reading a food label and how to use it to make healthy food choices: Nutrition Facts Label – Choose My Plate.

Track what you’re eating daily using the Supertracker tool

Using this tool, you can enter what you eat every day to see if your calorie and nutrient intake from different foods is within what is recommended to be healthy. You can also enter the amount of exercise you do daily! Supertracker can help you understand what you should be eating more or less of and if you are balancing your food intake and exercise well.

Video on how to track food using the Supertracker.

While there is no phone application from the USDA for the Supertracker, there are other phone apps you can use to track what you eat while on the move. A good one is MyFitnessPal, which can be used for both Apple and Android.

When eating outside your house, it can be hard to choose healthy options. Unhealthy foods are tempting and even a “salad” at a restaurant can be 1,000 calories! Many restaurants now post calorie information on their menus or online on their websites to help you with your choices. Before you eat out, you can go on the restaurant’s website to make a healthy choice beforehand. The tips below will also help you eat healthier when eating out, whether it is fast food or at a restaurant.

Tips and examples of how to make healthy choices at restaurants:

• 21 Healthier Fast Food Meals -Web MD
• Take Home Half Video - from Steps to a Healthier Rockland.

Tips from the USDA:

• Tips for Eating Healthy When Eating Out -Choose My Plate.
• How to Eat Healthy Meals at Restaurants -NY Times

Buy healthy, fresh food, fruits and veggies at the Farmers Market!

Haverstraw Farmers Market

Every Sunday June 14th-October 11th from 9am-1pm
Maple Avenue and 40 New Main Street

Tools to plan meals and tips to save money while grocery shopping:

• Healthy Eating on a Budget –Choose My Plate
• 15 Healthy Foods for About $2 -WebMD
• Eating Well on the Cheap -HelpGuide.org

Buy healthy, fresh food, fruits and veggies at the Farmers Market!

Haverstraw Farmers Market

Every Sunday June 14th-October 11th from 9am-1pm
Maple Avenue and 40 New Main Street