FCS80071

MyPlate Education Series: Women’s Health: Make Better Choices1 USDA Center for Nutrition Policy and Promotion, with an Introduction by Linda B. Bobroff2

After introducing MyPlate in June 2011, USDA developed a series of one-page fact sheets to help consumers apply the dietary advice in their food guide and the Dietary Guidelines for Americans. Since that time USDA has added fact sheets to the series to reflect current Dietary Guidelines and emerging approaches to healthy eating to meet the needs of a diverse population. These fact sheets are distributed by UF/IFAS Extension for Extension faculty, health professionals, and consumers.

Credits: http://choosemyplate.gov

1. This document is FCS80071, one of a series of the Department of Family, Youth and Community Sciences, UF/IFAS Extension. Original publication date May 2014. Revised March 2017. Reviewed October 2018. Visit the EDIS website at http://edis.ifas.ufl.edu.

2. Linda B. Bobroff, PhD, RDN, professor, Department of Family, Youth and Community Sciences; UF/IFAS Extension, Gainesville, FL 32611.

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other UF/IFAS Extension publications, contact your county’s UF/IFAS Extension office.

U.S. Department of Agriculture, UF/IFAS Extension Service, University of Florida, IFAS, Florida A & M University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, dean for UF/IFAS Extension. Dairy 10 Fruits make better Grains Vegetables tips Nutrition food choices Education Series 10 tips for women’s health

Make yourself a priority and take time to care for yourself. ChooseMyPlate.gov helps you choose the types and amounts of food and beverages you need. And, make time to be physically active, so you can do the things you want to do.

find out what you need eat whole grains more often Get personalized nutrition information based on your Choose whole grains like brown rice and whole-grain 1 age, gender, height, weight, and physical activity level. 6 pastas and breads more often. with a high-fiber SuperTracker provides your calorie level, shows foods and content can help give you a feeling of beverages you need, and tracks progress toward your fullness and also provide key nutrients. goals. Learn more at www.SuperTracker.usda.gov.

learn what is in foods

Use both ingredient and Nutrition Facts labels to 7 discover what various foods contain. SuperTracker’s enjoy your food but eat less Food-A-Pedia makes it easy to compare nutrition information Use a smaller plate at meals to help control the amount for more than 8,000 foods. 2 of food and calories you eat. Take time to enjoy smaller amounts of food. cut back on some foods Cut calories by cutting out foods high in solid fats strengthen your bones 8 and added . Limit fatty meats like ribs, bacon, Choose foods like fat-free and low-fat , and hot dogs. Choose cakes, cookies, candies, and ice 3 cheese, , and fortified soymilk to cream as just occasional treats. help strengthen bones. Be sure your LOW FAT MILK morning coffee includes fat-free or Low-Fat Yogurt low-fat milk. be a better cook Try out healthier recipes that use less solid fat, salt, 9 and sugar. Eat at home more often so you can control make half your plate fruits and what you are eating. If you eat out, check and compare vegetables nutrition information. Choose healthier options such as 4 Add fruit to meals as part of main or side dishes. baked chicken instead of fried chicken. Choose red, orange, or dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with be active whenever you can other vegetables for meals. Set a goal to fit in at least 2½ hours 10 of moderate physical activity in your drink water week. Being active 10 minutes at a time also Sip water or other drinks with few or no calories to adds to your weekly total. Ask your friends or help maintain a healthy weight. Keep a water bottle in family to keep you company as you bike, jog, 5 walk, or dance. Don’t forget to do some muscle your bag or at your desk to satisfy your thirst throughout the day. strengthening activities twice a week.

Center for Nutrition Policy and Promotion Go to www.ChooseMyPlate.gov DG TipSheet No. 35 USDA is an equal opportunity provider and employer. for more information. January 2014