Well, we're here to help you sort this out. It's not about saying no to everything. It's about finding the right balance. Of course you can enjoy some cake and candy every now and then, or a soda once in a while. You just don't want to over do it! These fun foods are usually full of calories, especially from fats and sugar, and don't have many nutrients. Nutrients are the really important stuff that your body needs to grow and work properly! Those healthy foods that you always hear about, fruits, vegetables, low-fat milk, whole wheat bread, etc, usually have more nutrients and a healthier balance of fats, carbohydrates, and protein. Remember, balance is key. 

Your body is like a machine. If you don't take care of it, it's going to stop working after a while. So, how can you take care of yourself? There isn't one simple answer. There are a bunch of things you can do, but here are a few things that are really helpful:

What Should You Eat?

What Should You Drink?

What Should You Eat?

There are a lot of different foods to choose from and a lot of different advice about what to eat. Every food is unique - different combinations of carbohydrates, fats, proteins, vitamins, minerals, etc. You want to make sure your body gets a healthy balance of all of these things, but it's really  important to be aware of what you're eating. As you probably guessed, some foods are better than others.  There's a lot of stuff to know about food, but we've broken down some of the key points here:

• Eating a variety of foods is really important
• You are what you eat - it's true!  Try to eat foods that you know are good for you, and save stuff like fast food, chips, and candy for special occasions. Learn about what you're eating. For example, if you're not sure how to read a food label, check it out. Knowledge is powerful.
• Eat a healthy breakfast every morning. It'll help you to concentrate in school and give you energy to start your day off right.
• Eat plenty of fruits and vegetables -they're one of the best ways to get those nutrients that your body needs to be healthy and work properly!
• Don't skip meals - try to stick to a routine that works for you.
• Don't eat in front of the TV or computer - it's easy to eat a lot of extra food when you're so focused on your favorite TV show, playing a video game, or IMing with friends.
• Listen to your body. Your body will tell you when you're hungry, full, thirsty, etc. If you can't finish a meal, pack it up and take it home. Don't feel pressured to finish everything in front of you.
• If you know something isn't so good for you, like oily and sugary foods, try a small serving or just say, "No thanks- I'm good for now."
• Create a healthy plate whenever you have a chance:
  • For protein, if you eat meat, go for a serving of meat that's about the size of your palm. Share this tip with your parents and friends - it's a cool way to figure out the right amount of meat to eat.
  • Practice making a healthy plate here
• When you're eating at a restaurant or a fast food place, you can still make good choices. Remember, it's all about balance. Eating out occasionally is not a problem. Here are some tips.
• When you're feeling kind of hungry, but not enough to eat a whole meal, have a snack to reenergize yourself. A candy bar, cookies, and chips are ok every now and then, but all that sugar and fat isn't exactly what your body's hoping to get! That stuff can hurt your body over time. Here are some suggestions:
  • Try a glass of low-fat or skim milk with wheat crackers topped with some natural peanut       butter
  • Have a fresh fruit or some vegetables with low-fat/fat free dressing
  • Make a colorful fruit kabob and dip it into some fat-free vanilla yogurt
  • Make a small serving of peanut butter and jelly bites (throw some natural peanut butter and jelly onto a slice of whole wheat bread and cut it into small pieces - be careful with the knife!)
  • Make a smoothie - easy to make, tastes great, cools you off, and they're a great way to eat some fruits   and vegetables at the same time (just ask you mom or dad to help you out with the blender, and you'll be on your way)
  • Have a small serving of nuts and raisins
  • Mix fresh fruits into some plain, fat-free yogurt
  
  

What should you drink?

Water is the best drink- there's no question about it. Did you know that more than half of your body is made up of water? It's a major part of your blood, keeps you cool, helps you digest food, and is involved in tons of other important things that keep your body working well. You should drink 6-8 cups of water everyday and more if you're being active (link to Be Active)

Do you like juice? Enjoy a small cup of 100% fruit juice occasionally, but try to have whole fresh fruits most of the time. Whole fruits contain fiber, a kind of carbohydrate that our bodies can't digest, and will fill you up more. Juice has some nutrients, but it also has a lot of calories, so moderation is important. Remember, too much of anything isn't good!

Milk is another kind of drink, and it's a healthy one. Milk contains calcium, protein, and other nutrients that are important for building strong bones and teeth, keeping your brain and heart functioning well, and helping your muscles to grow. There are different kinds of milk available -  1% and skim milk are really good options. Try to drink at least three glasses of milk everyday.

There are some drinks that just aren't good for you. Soda is one of them. Soda contains lots of sugar calories and no nutrients. Did you know that one can of soda has almost twelve teaspoons of sugar in it!  That's right, twelve teaspoons of sugar and no nutrients! Too much sugar, whether from soda or too much candy, can hurt your body. Save soda for really, really special occasions. Go for water or milk instead -they're much better options.   

Be on the lookout for sports drinks and "juice drinks" These types of drinks have large amounts of sugar and don't have many nutrients. You might see athletes on television or at a sporting event drinking a sports drink on the sidelines. Unless you're sweating a lot (like marathon runners do), stick to water. You won't pack on extra calories and you'll feel better in the long run. If you think you might need a sports drink, talk to your parents and doctor.