The Care and Keeping of You 2. Cara Natterson

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      Treat Your Body Right

      Respect yourself! Your body is the only one you’ll

      ever have.

      Growing a Healthy You

      Being healthy depends upon what you put into—and

      keep out of—your body. One of the ways you can help

      your body grow best is by eating a balanced diet of

      nutritious foods. Now’s the time to make sure to get a

      variety of vitamins and minerals in your food. And two of

      the most important body builders are calcium and protein.

      Calcium is a mineral that helps make your bones strong. Calcium also strengthens your teeth, powers your nerves, and keeps your blood and heart healthy. You can find calcium in foods such as these:

      dairy products: milk, cheese, and yogurt

      dark green leafy vegetables

      beans: white, black, kidney, and garbanzo

      orange-colored fruits: cantaloupes, tangerines, and

      oranges

      fish, particularly salmon

      calcium-fortified foods such as orange juice and cereals

      (look for “calcium-fortified” on the label)

      Protein is needed to keep up and build the muscles you use every day. Lean meats and fish have lots of protein without a lot of unhealthy fats. But if you’re not much of a meat eater or if you’re a vegetarian, here are some great alternatives:

      beans (combine beans with rice for even more protein)

      dairy products: milk, cheese, and yogurt

      soy: soybeans/edamame and tofu

      nuts and nut butters

      eggs

      Even though ice cream is

      a dairy product, it has so

      much sugar that it really

      isn’t a healthy source of

      calcium or protein—it

      counts as a treat instead.