Healthy Eating

Nutrients

100

This nutrient helps build and repair muscles

Protein

200

This nutrient is the body’s main source of energy

Carbohydrates

300

These are healthy fats found in foods like avocados and nuts.

Unsaturated fats

400

This nutrient helps keep your bones strong

Calcium

Fruits & Vegetables

100

This fruit is high in potassium and often eaten by athletes

Banana

200

This vegetable is known for improving eye health due to vitamin A

Carrots

300

These green vegetables are high in iron and often called a “superfood.”

Spinach

400

This fruit is rich in vitamin C and often associated with preventing colds

Oranges

Healthy vs Unhealthy Foods

100

These foods are often high in sugar and should be eaten in moderation

Sweets/candy

200

This type of fast food is usually high in sodium and unhealthy fats

Fried foods

300

This is a better alternative to soda for hydration

Water

400

This is the term for foods that are minimally processed and closest to their natural state.

Whole foods

Healthy Habits

100

This is the recommended number of water cups per day for most adults

8 cups

200

This is the healthiest way to cook food (instead of frying)

Grilling, baking, steaming

300

This helps you maintain a healthy weight and heart.

Regular exercise

400

This eating pattern focuses on fruits, vegetables, whole grains, and lean protein.

Balanced diet