Fuel Your Body Right Infographic
Healthy eating helps you feel good and thrive at every age. Nutrients such as protein, fiber, vitamins, minerals and healthy fats give your body the fuel it needs. Try to eat a mix of foods from these groups every day — whole grains, fruits and vegetables, and plant-based and lean proteins.
Early Childhood (ages 1-3)
Snack Ideas
- Plain yogurt or no-sugar-added yogurt with fruit, hard-boiled egg, banana slices
Meal Ideas
- Mashed peas with shredded skinless chicken breast
- Whole-grain pasta with baked mini meatballs made with lean meats
Children (ages 4-8)
Snack Ideas
- Fat-free/low-fat cheese cubes and whole-grain crackers
- Apple slices with low-sodium peanut butter
Meal Ideas
- Crunchy Chicken Breast with Oven-Roasted Broccoli
- Scrambled eggs with whole-wheat toast
Tweens and Teens (ages 9-18)
Snack Ideas
- Smoothie with fat-free/low-fat milk, banana and nut butter
- Homemade trail mix with unsalted nuts and unsweetened dried fruit
Meal Ideas
- Chicken tacos (using skinless chicken breast) with mango salsa
- Crispy baked tofu with brown rice and stir-fry veggies
- Shrimp lettuce wraps
Adults (ages 19-60)
Snack Ideas
- Cinnamon Sweet Tortilla Chips with Fruit Salsa
- Fat-free/low-fat cottage cheese with tomatoes, cucumbers and cracked black pepper
Meal Ideas
- Veggie, egg and quinoa frittata
- Tuna salad with celery sticks
- Marinated grilled sirloin and veggie skewers
Older Adults (60+)
Snack Ideas
- Fat-free/low-fat cottage cheese with your favorite fruit
- Guacamole Deviled Eggs
Meal Ideas
- Lentil soup with whole-grain crackers
- Baked cod with roasted Brussels sprouts and wild rice
Can eggs be part of a healthy eating pattern?
Yes, eggs can be part of a heart-healthy diet for healthy adults. Eggs deliver choline which most Americans don’t get enough of – it’s a critical nutrient among other nutrients for supporting brain development, memory and mood.
Should I avoid carbs?
Carbs should not be avoided. Let’s face the fact: Carbohydrates are your body’s main energy source. Complex carbs such as oats, quinoa, brown rice, whole-grain pasta, potatoes and apples provide fiber, vitamins and sustained energy.
Choose the right carbs rather than cutting them out.
Learn more at Heart.org/HealthyForGood.
Egg Nutrition Center is a national supporter of 木瓜直播’s Healthy for Good initiative.
View Printable Infographic
Fuel Your Body Right: Building Blocks for Healthy Eating (PDF)
