Foods to eat

Some foods can help protect your health. Try to focus more on these foods.
Fruits and vegetables are packed with vitamins and minerals. They also have fiber, which helps you feel full and is great for you. Try to fill half your plate with a variety of fruits and veggies. You can get fresh tips on fun fruits and great veggies.
Whole grains have lots of health benefits, including possibly helping prevent heart disease. At least half your grains should be whole grains. This includes whole wheat, oatmeal, and brown rice. (It even includes popcorn — just watch out for added butter and salt.)
Fat-free and low-fat milk products are great. They are especially good for a girl during her childhood and teen years because she needs them to build strong bones. Look for fat-free or low-fat cheese, yogurt, and other dairy products. If you can't drink milk, try soy drinks fortified with calcium and vitamin D.
Protein helps your body heal, gives you energy, and more. Choose a mix of different protein foods. Good options include fish and other seafood, poultry (without the skin), lean meats, beans and peas, eggs, soy products, and unsalted nuts and seeds. Try to pick fish and shellfish in place of some meat and poultry.