Build a Healthy Meal
Make half your plate veggies and fruits
and fruits are full of nutirents and may help to promote good health.
Choose red, orange, and dark green vegetables such as tonatoes, sweet
potatoes and broccoli.
Add lean protein
Choose protein foods, such as lean beef and pork, or chicken, turkey, beans or tofu. Twice a week, make seafood the protein on your plate.
Include whole grains
Aim to make at least half your grains whole grains. Look
for the words “100% whole grain” or “100% whole wheat” on the food
label. Whole grains provide more nutrients, like fiber, than refined
Don’t forget the dairy
your meal with a cup of fat-free or low-fat milk. They provide the same
amount of calcium and other essential nutrients as whole milk, but less
fat and calories. Don’t drink milk? Try soymilk (soy beverage) as your
beverage or include fat-free or low-fat yogurt in your meal.
Avoid extra fat
Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. For example, steamed broccoli is great, but avoid topping it with cheese sauce. Try other options, like a sprinkling of low-fat parmesan cheese or a squeeze of lemon.
Take your time
Savor your food. Eat slowly, enjoy the taste and textures, and pay attention to how you feel. Be mindful. Eating very quickly may cause you to eat too much.