Cholesterol

Most fats should come from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.

Choose a variety of foods to get enough carbohydrates, protein and other nutrients.

Eat only enough calories to maintain a healthy weight for your height and build.

Serve whole-grain breads and cereals rather than refined grain products.

Look for "whole grain" as the first ingredient on the food label, and make at least half your grain servings whole grain.

Serve a variety of fruits and vegetables daily, and limit juice intake.

Each meal should contain at least 1 fruit or vegetable.

Children's recommended fruit intake ranges from one cup a day, between ages one and three, to two cups for a 14 to 18-year-old boy.

Recommended vegetable intake ranges from 3/4 a cup a day at age one, to three cups a day for a 14 to 18-year-old boy.

Serve nonfat and low-fat dairy foods.

Estimated calories needed by children range from 900 calories a day for a one-year-old to 1,800 calories a day for a 14-18-year-old girl and 2,200 calories a day for a 14-18-year-old boy.

Source: Helpguide.org Copyright © 2007 KABC-TV.

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