Diet is an important part of your overall health. Make sure you're giving your body the fuel it needs.


Ever wonder what goes into making your body the well-oiled machine that it is? Fueling your body with the right foods and exercising regularly will ensure that your body stays healthy as you grow. Consume a variety of foods and beverages with a healthy eating pattern and the right amount of calories.

Warning signs that you are not eating a good diet:

  • Sluggishness
  • Weaker immune system (you get sick more easily)
  • Irritability
  • Overweight or underweight body composition

What makes up a good diet?

Protein helps your body grow and build muscle.
Good sources include eggs, dairy, nuts, peanut butter, and lean meats (like chicken).

Iron is most important at your age as you grow and develop.
Good sources include dark meat, leafy greens, raisins, and some cereals.

As you grow, it’s important to maintain healthy bones.
Good sources include fish, dairy, and egg yolks. Surprisingly enough, you can also get Vitamin D from direct sunlight.

Calcium helps various parts of your body function, including your bones, muscles, and nerves.
You can find calcium in milk, cheese, yogurts, and other dairy products.

Bone-in fish (like sardines and salmon) provide calcium and smaller amounts of the other minerals.

Provide important nutrients like folate, fiber, Vitamin A, and magnesium.

Provide important nutrients like folate, fiber, Vitamin A, and magnesium.

Provides iron, zinc, and B6.

These starchy foods are good sources of carbohydrates (energy).