7 Health Risks Caused by Childhood Obesity Childhood obesity, also called pediatric obesity, can have short-term and long-term medical effects. During the past month, the young adults in our program at Plan-It Life have been learning about nutrition and the possible health ailments caused by childhood obesity. Here are some of the direct health conditions…
We believe that realistic plans and goals are the foundation for being successful. Many of the youth who comes to Plan-It Life have never set a realistic goal in their lives. But setting a goal is the first part. We also provide the tools and education and understanding that there’s a process they must put…
Often times teenagers come to us troubled or struggling to understand who they are and where they fit in. With support and encouragement, we’re able to start on the road of self-awareness and self-worth. Here at Plan-It Life, we also offer educational and tutorial services to enhance academic needs. Often times that extra help will…
Plan-It Life offers more than the basic necessities that children and young adults need to succeed and grow. We offer not just shelter but a home, food, clothing, day-to-day necessities and psychological security. We give these young people a chance to dream and believe that the possibilities of their future are endless and limitless–that they can…
TRY SOMETHING NEW This week on social media we talked about fun things a teenager can enjoy outdoors or indoors during Spring. This is the complete list we came up with and shared on our social media accounts this month. However, by no means, is this list all-inclusive. Picnic in the Park Sometimes this is…
Making bad food choices can be a risk to your health We all want to be healthy. Checking the Food label is important in choosing the right foods. However, if you don’t understand what you’re reading, then it will be difficult to make the right choices. In this article, you’ll learn how to read a…
Staying Healthy and Fit During Winter Winter brings a chill in the air and the common cold to the unsuspecting, otherwise healthy individual. It is not easy to stay healthy during winter, yet taking care of yourself is essential. Becoming ill can be a significant hindrance to giving complete attention to all of your responsibilities, especially…
It’s fall time! What does that mean? In most areas, the weather grows colder and the days become shorter while leaves change colors taking on a beautiful hue of red, orange and yellow. It’s also an excellent time for families to enjoy each other and share in the holiday season. So what kind of activities…
The Group Home provides diagnostic, assessment and stabilization services to teens. The program provides a safe environment to help residents stabilize problem behaviors that interfere with being successful. The program provides 24-hour residential care within guidelines of the group home licensed by the State of California. The program focuses on
Residents are expected to participate in planning their future and learn to take responsibility for their actions.
The first goal is to provide food, shelter, clothing, and security
The second goal is to give the resident an opportunity to start over, within the guidelines of Title 22 and requirements by the county court system.
The third goal is an assessment to complete a thorough evaluation of the resident’s past involvement in the system, on all levels, and provide through psychological assessment, psychiatric assessment, a psycho-social evaluation, and medical history. The evaluation will also include evaluating cognitive needs, and resident’s ambitions, strengths, and weaknesses. The evaluation will cover all areas from a psycho-social evaluation to independent living skills and hygiene.
The fourth goal is to provide basic instruction in social skills, self-esteem, trustworthiness, home and school rules and responsibilities, dealing with authority figures, dealing with problems, and interacting with others. The program provides instruction on relating to peers and adults, on how to gain friendships, how to deal with instruction, maintaining friendships, sharing and assisting others. It will provide basic instruction on understanding social situations, reviewing personality attributes how to get along with others in the community, everyday etiquette and activities.
The residents, like all children, need:
It is our intent to provide the best care possible for the residents and, at the same time, assist them in gaining control of their behavior.
The program asks that residents participate in planning their futures and take responsibility for their lives. It is their life and they need to know how to plan it, how to decrease the struggle with power figures, and how to focus on developing their own social skills, intellectual skills, building autonomy, emancipation skills, vocational areas of interest, as well as spiritual needs.
*Data from choosemyplate.gov
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group.
Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.
The amount of protein foods you need to eat depends on age, sex, and level of physical activity. The amount each person needs can vary between 2 and 6½ ounce-equivalents each day. Those who are very physically active may need more. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods. Recommended daily amounts are shown in the table below.
| Daily Recommendation* in Ounce-Equivalents (oz-equiv) | ||
|---|---|---|
| Children | 2-3 yrs 4-8 yrs | 2 oz-equiv 4 oz-equiv |
| Girls | 9-13 yrs 14-18 yrs | 5 oz-equiv 5 oz-equiv |
| Boys | 9-13 yrs 14-18 yrs | 5 oz-equiv 6½ oz-equiv |
| Women | 19-30 yrs 31-50 yrs 51+ yrs | 5½ oz-equiv 5 oz-equiv 5 oz-equiv |
| Men | 19-30 yrs 31-50 yrs 51+ yrs | 6½ oz-equiv 6 oz-equiv 5½ oz-equiv |
*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.
This table below lists specific amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended intake.
*Data from choosemyplate.gov
All fluid milk products and many foods made from milk that retain their calcium content, such as yogurt and cheese, are part of the Dairy Group. Calcium-fortified soymilk (soy beverage) is also included. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of the Dairy Group.
The amount of dairy foods you need to eat depends on your age. The amount each person needs can vary between 2 and 3 cups each day. Those who are very physically active may need more. Recommended daily amounts are shown in the table below.
| Daily Recommendation | |||||
|---|---|---|---|---|---|
Children | 2-3 yrs | 2 cups | Women | 19-30 yrs | 3 cups |
4-8 yrs | 2½ cups | 31-50 yrs | 3 cups | ||
Girls | 9-13 yrs | 3 cups | 51+ yrs | 3 cups | |
14-18 yrs | 3 cups | Men | 19-30 yrs | 3 cups | |
Boys | 9-13 yrs | 3 cups | 31-50 yrs | 3 cups | |
14-18 yrs | 3 cups | 51+ yrs | 3 cups | ||
| Amount That Counts as a Cup in the Dairy Group | Common Portions and Cup Equivalents | |
|---|---|---|
| Milk | 1 cup milk | |
| 1 half-pint container milk | ||
| ½ cup evaporated milk | ||
| Yogurt | 1 regular container (8 fluid ounces) | 1 small container (6 ounces) = ¾ cup |
| 1 cup yogurt | 1 snack size container (4 ounces) = ½ cup | |
| Cheese | 1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan) | 1 slice of hard cheese is equivalent to ½ cup milk |
| ⅓ cup shredded cheese | ||
| 2 ounces processed cheese (American) | 1 slice of processed cheese is equivalent to ⅓ cup milk | |
| ½ cup ricotta cheese | ||
| 2 cups cottage cheese | ½ cup cottage cheese is equivalent to ¼ cup milk | |
| Milk-based desserts | 1 cup pudding made with milk | |
| 1 cup frozen yogurt | ||
| 1 ½ cups ice cream | 1 scoop ice cream is equivalent to ⅓ cup milk | |
| Soymilk (soy beverage) | 1 cup calcium-fortified soymilk | |
| 1 half-pint container calcium-fortified soymilk |
*Data from choosemyplate.gov
The amount of grain foods you need to eat depends on your age, sex, and level of physical activity. The amount each person needs can vary between 3 and 8 ounce-equivalents each day — at least half of the grains you eat should be whole grains. Those who are very physically active may need more. Recommended daily amounts are listed in the table below. Most Americans consume enough grains, but few are whole grains.
Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.
| Daily recommendation* in ounce-equivalents (oz-equiv) | Daily minimum amount of whole grains in ounce-equivalents (oz-equiv) | ||
|---|---|---|---|
| Children | 2-3 yrs 4-8 yrs | 3 oz-equiv 5 oz-equiv | 1½ oz-equiv 2½ oz-equiv |
| Girls | 9-13 yrs 14-18 yrs | 5 oz-equiv 6 oz-equiv | 3 oz-equiv 3 oz-equiv |
| Boys | 9-13 yrs 14-18 yrs | 6 oz-equiv 8 oz-equiv | 3 oz-equiv 4 oz-equiv |
| Women | 19-30 yrs 31-50 yrs 51+ yrs | 6 oz-equiv 6 oz-equiv 5 oz-equiv | 3 oz-equiv 3 oz-equiv 3 oz-equiv |
| Men | 19-30 yrs 31-50 yrs 51+ yrs | 8 oz-equiv 7 oz-equiv 6 oz-equiv | 4 oz-equiv 3½ oz-equiv 3 oz-equiv |
In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce-equivalent from the Grains Group. The table below lists specific amounts that count as 1 ounce-equivalent of grains towards your daily recommended intake. In some cases the number of ounce-equivalents for common portions are also shown.
Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.
| Amount that counts as 1 ounce-equivalent (oz-equiv) of grains | Common portions and ounce-equivalents (oz-equiv) | ||
|---|---|---|---|
| Bagels | WG**: whole wheat RG**: plain, egg | 1″ mini bagel | 1 large bagel = 4 oz-equiv |
| Biscuits | (baking powder/ buttermilk -RG*) | 1 small (2″ diameter) | 1 large (3″ diameter) = 2 oz-equiv |
| Breads | WG**: 100% Whole RG**: white, wheat, French, sourdough | 1 regular slice 1 small slice, French 4 snack-size slices rye bread | 2 regular slices = 2 oz-equiv |
| Bulgur | cracked wheat (WG**) | ½ cup, cooked | |
| Cornbread | (RG**) | 1 small piece (2½” x 1¼” x 1¼”) | 1 medium piece (2½” x 2½” x 1¼”) = 2 oz-equiv |
| Crackers | WG**: 100% whole RG**: saltines, | 5 whole wheat crackers 2 rye crisp breads 7 square or round crackers | |
| English muffins | WG**: whole wheat RG**: plain, raisin | ½ muffin | 1 muffin = 2 oz-equiv |
| Muffins | WG**: whole wheat RG**: bran, corn, | 1 small (2½” diameter) | 1 large (3½” diameter) = 3 oz-equiv |
| Oatmeal | (WG**) | ½ cup, cooked 1 packet instant 1 ounce (⅓ cup), dry (regular or quick) | |
| Pancakes | WG**: Whole wheat, buckwheat RG**: buttermilk, plain | 1 pancake (4½” diameter) 2 small pancakes (3″ diameter) | 3 pancakes (4½” diameter) = 3 oz-equiv |
| Popcorn | (WG**) | 3 cups, popped | 1 mini microwave bag or 100-calorie bag, popped = 2 oz-equiv |
Ready-to-eat breakfast cereal | WG**: toasted oat, whole wheat flakes RG**: corn flakes, puffed rice | 1 cup, flakes or rounds 1¼ cup, puffed | |
Rice | WG*: brown, wild RG*: enriched, white, polished | ½ cup cooked 1 ounce, dry | 1 cup, cooked = 2 oz-equiv |
Pasta– spaghetti, macaroni, noodles | WG**: whole wheat RG**: enriched, durum | ½ cup, cooked 1 ounce, dry | 1 cup, cooked = 2 oz-equiv |
| Tortillas | WG**: whole wheat, whole grain corn RG**: Flour, corn | 1 small flour tortilla (6″ diameter) 1 corn tortilla (6″ diameter) | 1 large tortilla (12″ diameter) = 4 oz-equiv |
*Data from choosemyplate.gov
The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. The amount each person needs can vary between 1 and 3 cups each day. Those who are very physically active may need more. Recommended total daily amounts and recommended weekly amounts from each vegetable subgroup are shown in the two tables below.
*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
Vegetable subgroup recommendations are given as amounts to eat WEEKLY. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.
| Amount per Week | ||||||
|---|---|---|---|---|---|---|
| Dark-green vegetables | Red & orange vegetables | Beans & peas | Starchy vegetables | Other vegetables | ||
| Children | 2-3 yrs | ½ cup | 2½ cups | ½ cup | 2 cups | 1½ cups |
| 4-8 yrs | 1 cup | 3 cups | ½ cup | 3½ cups | 2½ cups | |
| Girls | 9-13 yrs | 1½ cups | 4 cups | 1 cup | 4 cups | 3½ cups |
| 14-18 yrs | 1½ cups | 5½ cups | 1½ cups | 5 cups | 4 cups | |
| Boys | 9-13 yrs | 1½ cups | 5½ cups | 1½ cups | 5 cups | 4 cups |
| 14-18 yrs | 2 cups | 6 cups | 2 cups | 6 cups | 5 cups | |
| Women | 19-30 yrs | 1½ cups | 5½ cups | 1½ cups | 5 cups | 4 cups |
| 31-50 yrs | 1½ cups | 5½ cups | 1½ cups | 5 cups | 4 cups | |
| 51+ yrs | 1½ cups | 4 cups | 1 cup | 4 cups | 3½ cups | |
| Men | 19-30 yrs | 2 cups | 6 cups | 2 cups | 6 cups | 5 cups |
| 31-50 yrs | 2 cups | 6 cups | 2 cups | 6 cups | 5 cups | |
| 51+ yrs | 1½ cups | 5½ cups | 1½ cups | 5 cups | 4 cups | |
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group. The table below lists specific amounts that count as 1 cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommended intake.
| Amount that counts as 1 cup of vegetable | Amount that counts as ½ cup of vegetables | ||
|---|---|---|---|
| Dark-Green Vegetables | Broccoli | 1 cup, chopped or florets 3 spears, 5″ long raw or cooked | |
| Greens (collards, mustard greens, turnip greens, kale) | 1 cup, cooked | ||
| Spinach | 1 cup, cooked 2 cups, raw | 1 cup, raw | |
| Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole | 2 cups, raw | 1 cup, raw | |
| Red and Orange Vegetables | Carrots | 1 cup, strips, slices, or chopped, raw or cooked 2 medium 1 cup baby carrots (about 12) | 1 medium carrot ½ cup baby carrots (about 6) |
| Pumpkin | 1 cup, mashed, cooked | ||
| Red peppers | 1 cup, chopped, raw, or cooked 1 large pepper (3″ diameter, 3¾” long) | 1 small pepper | |
| Tomatoes | 1 large raw whole (3″) 1 cup, chopped or sliced, raw, canned, or cooked | 1 small raw whole (2¼” diameter) 1 medium canned | |
| Tomato juice | 1 cup | ½ cup | |
| Sweet potato | 1 large baked (2¼” or more diameter) 1 cup, sliced or mashed, cooked | ||
| Winter squash (acorn, butternut, hubbard) | 1 cup, cubed, cooked | ½ acorn squash, baked = ¾ cup | |
| Beans and Peas | Dry beans and peas (such as black, garbanzo, kidney, pinto, or soy beans, or black-eyed peas or split peas) | 1 cup, whole or mashed, cooked | |
| Starchy Vegetables | Corn, yellow or white | 1 cup 1 large ear (8″ to 9″ long) | 1 small ear (about 6″ long) |
| Green peas | 1 cup | ||
| White potatoes | 1 cup, diced, mashed 1 medium boiled or baked potato (2½” to 3″ diameter) | ||
| Other Vegetables | Bean sprouts | 1 cup, cooked | |
| Cabbage, green | 1 cup, chopped or shredded raw or cooked | ||
| Cauliflower | 1 cup, pieces or florets raw or cooked | ||
| Celery | 1 cup, diced or sliced, raw or cooked 2 large stalks (11″ to 12″ long) | 1 large stalk (11″ to 12″ long) | |
| Cucumbers | 1 cup, raw, sliced or chopped | ||
| Green or wax beans | 1 cup, cooked | ||
| Green peppers | 1 cup, chopped, raw or cooked 1 large pepper (3″ diameter, 3¾” long) | 1 small pepper | |
| Lettuce, iceberg or head | 2 cups, raw, shredded or chopped | 1 cup, raw, shredded or chopped | |
| Mushrooms | 1 cup, raw or cooked | ||
| Onions | 1 cup, chopped, raw or cooked | ||
| Summer squash or zucchini | 1 cup, cooked, sliced or diced | ||
*Data from choosemyplate.gov
Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
The amount of fruit you need to eat depends on age, sex, and level of physical activity. The amount each person needs can vary between 1 and 2 cups each day. Those who are very physically active may need more. Recommended daily amounts are shown in the table below.
| Daily Recommendations* | ||
|---|---|---|
| Children | 2-3 yrs | 1 cup |
| 4-8 yrs | 1 to 1½ cups | |
| Girls | 9-13 yrs | 1½ cups |
| 14-18 yrs | 1½ cups | |
| Boys | 9-13 yrs | 1½ cups |
| 14-18 yrs | 2 cups | |
| Women | 19-30 yrs | 2 cups |
| 31-50 yrs | 1½ cups | |
| 51+ yrs | 1½ cups | |
| Men | 19-30 yrs | 2 cups |
| 31-50 yrs | 2 cups | |
| 51+ yrs | 2 cups | |
*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. This table below shows specific amounts that count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake.
| Amount that counts as 1 cup of fruit | Other amounts (count as ½ cup of fruit unless noted) | |
| Apple | ½ large (3¼” diameter) 1 small (2¼” diameter) 1 cup, sliced or chopped, raw or cooked | ½ cup, sliced or chopped, raw or cooked |
| Applesauce | 1 cup | 1 snack container (4oz) |
| Banana | 1 cup, sliced 1 large (8″ to 9″ long) | 1 small (less than 6″ long) |
| Cantaloupe | 1 cup, diced or melon balls | 1 medium wedge (1/8 of a medium melon) |
| Grapes | 1 cup, whole or cut-up 32 seedless grapes | 16 seedless grapes |
| Grapefruit | 1 medium (4″ diameter) 1 cup, sections | ½ medium (4″ diameter) |
| Mixed fruit (fruit cocktail) | 1 cup, diced or sliced, raw or canned, drained | 1 snack container (4 oz) drained = ⅜ cup |
| Orange | 1 large (3″ diameter) 1 cup, sections | 1 small (2½” diameter) |
| Orange, mandarin | 1 cup, canned, drained | |
| Peach | 1 large (2¾” diameter) 1 cup, sliced or diced, raw, cooked, or canned, drained 2 halves, canned | 1 small (2″ diameter) 1 snack container (4 oz) drained = ⅜ cup |
| Pear | 1 medium pear (2½ per lb) 1 cup, sliced or diced, raw cooked, or canned, drained | 1 snack container (4 oz) drained = ⅜ cup |
| Pineapple | 1 cup, chunks, sliced or crushed, raw, cooked or canned, drained | 1 snack container (4 oz) drained = ⅜ cup |
| Plum | 1 cup, sliced raw or cooked 3 medium or 2 large plums | 1 large plum |
| Strawberries | About 8 large berries 1 cup, whole, halved, or sliced, fresh or frozen | ½ cup, whole, halved, or sliced |
| Watermelon | 1 small (1″ thick) 1 cup, diced or balls | 6 melon balls |
| Dried fruit (raisins, prunes, apricots, etc.) | ½ cup dried fruit | ¼ cup dried fruit 1 small box raisins (1½ oz) |
| 100% fruit juice (orange, apple, grape, grapefruit, etc.) | 1 cup | ½ cup |
