Blue Valley school district dietitian Sarah Chellberg and the Department of Agriculture both have helpful tips on eating nutritiously. Part of eating nutritiously includes eating correct portion amounts from the five main food groups.

According to the Department of Agriculture’s website, “a clenched fist is about a cup –— and a cup is the amount experts recommend for a portion of pasta, rice, cereal, vegetables and fruit. A meat portion should be about as big as your palm. Limit the amount of added fats (like butter, mayo or salad dressing) to the size of the top of your thumb.”

The USDA also suggests teens, “eat three well-balanced meals (with vegetables, fruits, proteins and starches) and one or two healthy snacks at regular times throughout the day. Skipping meals or waiting too long between them can make you more likely to overdo it at the next meal.”

Chellberg works with the district to make sure cafeteria options meet the standards set by the USDA. Another tip Chellberg suggests is that students skip eating out and eat at home.

“Having meals with the family at night gives kids a better nutrient intake than if they eat alone,” Chellberg said.

She encourages students to design their own plates at www.choosemyplate.gov. There, teens can enter their personal health information and be given specific tips to address their eating habits in healthy ways. The tips vary from how much exercise an individual needs specifically, to general public nutrition education. For example, the website reminds readers that, “restaurant portions are three or four times the right serving size,” and suggests, “sharing meals with friends, ordering an appetizer as a main dish or packing up the extra [food] to take home before you begin to eat.”