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Essential Nutrients: Protein

10% – 35% of your total calories should come from protein. Sources of high quality protein include lean meat, poultry, fish, cheese, eggs, yogurt, milk, and soy products.


Essential Nutrients: Carbohydrate

Each gram of carbohydrate provides 4 calories.


Essential Nutrients: Dietary Fat

The American Heart Association recommends the consumption of fish high in omega-3 fatty acids at least twice a week.

Thirsty boy drinking water outdoors

Essential Nutrients: Water

Depending on your weight, activity level, and climate, you should drink 8-12 cups of water (a total of 64 to 96 ounces of water) every day.

Farmer's Market - Vegetables

Eat Nutrient-dense Foods

Get the most nutrition out of your calories.


Healthy Eating Tip #5: Learn more about nutrition

Find resources and tools to encourage healthy eating and activity behaviors for children, parents, and caregivers.

writing in a diet and nutrition journal

Healthy Eating Tip #4: Track your intake

Recording what you eat increases your awareness of your intake.

Nutrition facts from a box of orange juice

Healthy Eating Tip #3: Read nutrition labels

If there are 100 calories per serving, the food is considered to be MODERATE in calories.

istock_ shopping xsmall

Healthy Eating Tip #2: Shop wisely

control portions and caloric intake by purchasing single-serving packages

plan meal xsmallshoppinglist

Healthy Eating Tip #1: Plan Your Meals

Can’t get a to a grocery store on a weekly basis, stock up on canned and frozen items and large containers of dry items to reduce the number of trips to the grocery.

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Assisting and Advocating for the Bleeding Disorders Community