Building a Champion's Plate

A Champion's Plate is a balanced meal that gives your body everything it needs. Think of your food in three teams:GO Foods (Carbohydrates): These are your energy foods! They help you run, jump, and think. Examples are bread, pasta, rice, and potatoes.GROW Foods (Proteins): These foods help you build strong muscles and bones. Examples are chicken, fish, beans, eggs, and yogurt.GLOW Foods (Fruits & Vegetables): These are packed with vitamins and minerals that help you fight off sickness and keep your skin and eyes healthy. They make you 'glow' with health!A good rule is to fill half your plate with colorful GLOW foods, a quarter with GO foods, and a quarter with GROW foods.

It's morning and you need fuel for school! Let's build a breakfast that will keep you energized until lunch.Start with a GO Food: Pour a bowl of oatmeal or grab a slice of whole-wheat toast. This gives you long-lasting energy.Add a GROW Food: Stir some Greek yogurt into your oatmeal or have a hard-boiled egg with your toast. This helps your muscles stay strong.Finish with a GLOW Food: Top your oatmeal with fresh berries or have a sliced banana. This adds vitamins and natural sweetness!Don't forget a glass of water or milk to stay hydrated!

You're packing your lunch for school. A Champion's Plate in your lunchbox will prevent that sleepy afternoon feeling.Choose your GO Food base: Make a sandwich with whole-wheat bread or pack some whole-grain crackers.Pack in the GROW Food: Add slices of turkey, chicken, or hummus to your sandwich. You could also pack a small container of beans or a cheese stick.Load up on GLOW Foods: This is the fun part! Pack lots of colors. Include baby carrots, cucumber slices, a crunchy apple, or a handful of grapes. Try to fill at least half your lunchbox with these!