Topic 1: Impact of healthy eating on mood and growth

Eating healthy involves taking control of how much and what types of food you eat, as well as the beverages you drink.

Try replacing foods high in sugar, salt, and unhealthy fats with fruits, vegetables, whole grains, low-protein foods, and fat-free or low-fat dairy products.

Choose fresh or frozen fruits and vegetables instead of processed foods whenever possible. Try adding herbs and spices instead of salt to spice up your food if you’re making your own meals. Rinse canned vegetables with water to remove excess salt. If you use packaged foods, check the amount of sodium listed on the nutrition facts label. Some foods, such as fruit, are naturally sweet. Other foods, such as ice cream and baked desserts, as well as some beverages, have added sugars to make them taste sweet. These sugars add calories, but not vitamins or fiber.

Try to eat less than 10 percent of your daily calories from added sugars in food and drink. Instead of sweets, reach for an apple or banana. Follow these tips to help you eat and drink the right amount of food and drink, whether you’re at home or out. Parents, guardians and teachers, coaches should be an example of a healthy way of eating for young people.