Vary Your Veggies
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
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
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
Use a smaller plate
Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.
Take control of your food
Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose healthier options such as baked instead of fried.