Each meal is a building block in a healthy eating style. Include all five food groups across the day — fruits, vegetables, grains, dairy, and protein — and limit added sugars, saturated fat, and sodium.
Each meal is a building block in a healthy eating style. Include all five food groups across the day — fruits, vegetables, grains, dairy, and protein — and limit added sugars, saturated fat, and sodium.
Vegetables and fruits are full of nutrients that support good health. Choose fruits and red, orange, and dark-green vegetables such as tomatoes, sweet potatoes, and broccoli.
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 grains.
Complete your meal with a cup of fat-free or low-fat milk. You will get the same amount of calcium and other essential nutrients as whole milk but fewer calories. Don't drink milk? Try a soy beverage (soymilk) as your drink or include low-fat yogurt in your meal or snack.
Choose protein foods such as lean beef, pork, chicken, or turkey, and eggs, nuts, beans, or tofu. Twice a week, make seafood the protein on your plate.
Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. Try steamed broccoli with a sprinkling of low-fat parmesan cheese or a squeeze of lemon.
Whether you are making a sandwich, a stir-fry, or a casserole, find ways to make them healthier. Try using less meat and cheese, which can be higher in saturated fat and sodium, and adding in more veggies that add new flavors and textures to your meals.
Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose options that are lower in calories, saturated fat, and sodium.
Keep it interesting by picking out new foods you've never tried before, like mango, lentils, quinoa, kale, or sardines. You may find a new favorite! Trade fun and tasty recipes with friends or find them online.
Indulge in a naturally sweet dessert dish — fruit! Serve a fresh fruit salad or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.
The right mix of foods in your meals and snacks can help you be healthier now and into the future. Turn small changes in how you eat into lasting habits.