Ingredients:

Ingredients:

Your Healthy Food Guide
Vegetables
Aim for 21
⁄2 to 3 cups a day.
Here are choices that equal
1 cup:
• 1 cup cut up raw or cooked or
vegetables
• 2 cups leafy salad greens
• 1 cup vegetable juice
Milk,
Yogurt,
and
Cheese
Aim for 3 cups a day. Here
are choices that equal 1 cup:
• 1 cup nonfat or low-fat milk
or yogurt
• 11
⁄2 ounces cheese
Fruits
Aim for 5 to 6 ounces a day. Here
are choices that equal 1 ounce:
• 1 ounce lean meat, fish, or chicken
• 1 egg
• 1 tablespoon peanut butter
• 1
⁄2 ounce nuts
• 1
⁄4 cup cooked dry peas or beans such
as kidney, white, split, or blackeye
• 1
⁄4 cup tofu
Aim for 11
⁄2 to 2 cups a day.
Here are choices that equal
1 cup:
• 1 cup cut up raw or cooked
fruit
• 1 cup fruit juice
• 1
⁄2 cup dried fruit
Breads, Cereals,
Rice, and Pasta
Aim for 6 to 7 ounces a day.
Here are choices that equal
1 ounce:
• 1
⁄2 cup of cooked cereal
• 1
⁄2 cup cooked rice or pasta
• 1 cup ready-to-eat cereal
• 1 slice of whole grain bread
• 1
⁄2 small bagel or 1 small muffin
Choose whole grain
foods for at least
3 of your 6 choices.
Choose dark green and orange
vegetables as often as you can.
Meat, Poultry,
Fish, Dry
Beans, Eggs,
and Nuts
Choose fresh whole
fruits as often as you can.
One serving is
• 1 teaspoon vegetable, olive, or canola oil
• 1 teaspoon tub margarine
• 5 large olives or
1
⁄8 avocado
• 1 tablespoon low-fat mayonnaise
• 2 tablespoons low-fat salad dressing

The amount of food
you need to eat each day varies with your age, sex, height, and activity
level. The amounts in ”Your Healthy Food Guide” are right for girls
age 11 to 17 or boys age 11 to 14 who get 30 to 60 minutes of physical
activity each day. If you are a boy older than 14, or if you want to
enter your own height or activity level,
Ask your doctor or dietitian about making a meal plan just for
you, especially if you need to lose weight. Being active and eating
smaller amounts of food and fewer sweet or fatty foods can help you
lose weight in a healthy way. You will keep your heart healthy, too.
It is best to spread your food out over the day. Eat breakfast,
lunch, dinner, and a snack—check out your options with your
doctor or dietitian. You will have a good supply of energy and
you will not get too hungry.

Like eating well, physical activity
may help you feel good. Being
physically active may:
❖ Help you control your weight
build lean muscle, and reduce
your body fat.
❖ Strengthen your bones.
❖ Increase flexibility and balance
❖ Reduce your risk for chronic
diseases like type 2 diabetes,
heart disease, and high blood
pressure.

Choose activities you like
and stick to them

competitive sport. Y
Being physically active does not mean you have to join a gym or play a
or even turn up the music and dance. T
ou can take a brisk walk around your neighborhood
❖
ry some of these ideas:
Play volleyball ❖ Swim laps ❖
❖
Jump rope
Shoot baskets ❖ Ride your bike ❖ Run

Like many teens, you may eat at fast
food restaurants often. If so, you
are probably taking in a lot of extra
calories from added sugar and fat.
Just one value-sized fast food meal
of a sandwich, fries, and sweet-
ened soda can have more calories,
fat, and added sugar than anyone
should eat in an entire day.
The best approach is to limit the
amount of fast food you eat. If you
do order fast food, try these tips:

❖ Skip “value-sized” or “super-
sized” meals.
❖ Choose a grilled chicken sand-
wich or a plain, small burger.
❖ Use mustard instead of mayon-
naise.

❖ Limit fried foods or remove
breading from fried chicken,
which can cut half the fat.
❖ Order garden or grilled chicken
salads with light or reduced-
calorie dressings.
❖ Choose water, fat-free, or low-
fat milk instead of sweetened
soda.

For many teens, dinner consists o
eating on the run, snacking in fro
of the TV, or nonstop munching
from after school to bedtime. Try
to eat dinner as a family instead.
Believe it or not, when you eat
with your family you are more like
to get more fruits, vegetables, an
other foods with the vitamins and
minerals your body needs. Fam-
ily meals also help you reconnec
after a busy day. Talk to your fam
about fitting in at least a few mea
together throughout the week.

Three to four inches of cold water at a temperature of 7.2 ºC to 12.7º C should be placed in a
small tub or bucket. The feet should be completely immersed in the water for one to five
minutes. Friction should be continuously applied to the feet during the bath, either by an
attendant or by the patient by rubbing one foot against the other.

A cold footbath, taken for one or two minutes, relieves cerebral congestion and uterine
haemorrhage. It also helps in the treatment of sprains, strains and inflamed bunions when
taken
for longer periods. It should not be taken in cases of inflammatory conditions of the
genitourinary organs, liver and kidneys.