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Choose Myplate Nutrition Tips to a Great Plate Education Series 10 10 tips choose MyPlate Nutrition tips to a great plate Education Series 10 Making food choices for a healthy lifestyle can be as simple as using these 10 Tips. Use the ideas in this list to balance your calories, to choose foods to eat more often, and to cut back on foods to eat less often. balance calories switch to fat-free or Find out how many calories YOU need for a day low-fat (1%) milk 1 as a first step in managing your weight. Go to 6 They have the same amount of www.ChooseMyPlate.gov to find your calorie level. Being calcium and other essential nutrients as physically active also helps you balance calories. whole milk, but fewer calories and less saturated fat. enjoy your food, but eat less Take the time to fully enjoy make half your grains whole grains 2 your food as you eat it. Eatingg To eat more whole grains, substitute a whole-grain too fast or when your attention is product for a refined product—such as eating whole- elsewhere may lead to eating too 7 wheat bread instead of white bread or brown rice instead of many calories. Pay attention to hungergerr white rice. and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough. foods to eat less often Cut back on foods high in solid fats, added sugars, 8 and salt. They include cakes, cookies, ice cream, avoid oversized portions candies, sweetened drinks, pizza, and fatty meats like ribs, Use a smaller plate, bowl, and glass. Portion out sausages, bacon, and hot dogs. Use these foods as 3 foods before you eat. When eating out, choose a occasional treats, not everyday foods. smaller size option, share a dish, or take home part of your meal. compare sodium in foods Use the Nutrition Facts label foods to eat more often to choose lower sodium versions Eat more vegetables, fruits, whole grains, and fat-free 9 of foods like soup, bread, and frozen or 1% milk and dairy products. These foods have the 4 meals. Select canned foods labeled nutrients you need for health—including potassium, calcium, “low sodium,” ”reduced sodium,” or vitamin D, and fiber. Make them the “no salt added.” basis for meals and snacks. drink water instead of sugary drinks make half your plate Cut calories by drinking water or unsweetened fruits and vegetables 1 0 beverages. Soda, energy drinks, and sports drinks 5 Choose red, orange, and dark-green vegetables like are a major source of added sugar, and calories, in American tomatoes, sweet potatoes, and broccoli, along with other diets. vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. DG TipSheet No. 1 June 2011 Center for Nutrition USDA is an equal opportunity Policy and Promotion Go to www.ChooseMyPlate.gov for more information. provider and employer. 10 add more vegetables tips Nutrition Education Series to your day 10 tips to help you eat more vegetables It’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals and most are low in calories. To fit more vegetables in your meals, follow these simple tips. It is easier than you may think. discover fast ways to cook make your garden salad glow with color Cook fresh or frozen vegetables in the microwave Brighten your salad by using colorful 1 for a quick-and-easy dish to add to any meal. Steam 6 vegetables such as black beans, green beans, carrots, or broccoli in a bowl with a small sliced red bell peppers, shredded amount of water in the microwave for a quick side dish. radishes, chopped red cabbage, or watercress. Your salad will not only be ahead of the game look good but taste good, too. Cut up a batch of bell peppers, 2 carrots, or broccoli. Pre-package sip on some vegetable soup them to use when time is limited. You Heat it and eat it. Try tomato, butternut squash, or garden can enjoy them on a salad, with hummus, 7 vegetable soup. Look for reduced- or low-sodium soups. or in a veggie wrap. while you’re out choose vegetables rich in color If dinner is away from home, no need to worry. When Brighten your plate with vegetables that are red, 8 ordering, ask for an extra side of vegetables or side 3 orange, or dark green. They are full of vitamins and salad instead of the typical fried side dish. minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but savor the flavor of seasonal vegetables also are good for you, too. Buy vegetables that are in season for maximum 9 flavor at a lower cost. Check check the freezer aisle your local supermarket specials Frozen vegetables are quick and easy to use and for the best-in-season buys. Or 4 are just as nutritious as fresh veggies. Try adding visit your local farmer’s market. frozen corn, peas, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish. try something new stock up on veggies You never know what you may like. Choose a Canned vegetables are a great addition to any meal, 1 0 new vegetable—add it to your recipe or look up so keep on hand canned tomatoes, 5 how to fix it online. kidney beans, garbanzo beans, mushrooms, Tomatoes and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.” Low Sodium DG TipSheet No. 2 June 2011 Center for Nutrition USDA is an equal opportunity Policy and Promotion Go to www.ChooseMyPlate.gov for more information. provider and employer. 10 tips focus on fruits Nutrition 10 tips to help you eat more fruits Education Series Eating fruit provides health benefits. People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health, such as potassium, dietary fiber, vitamin C, and folate (folic acid). Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Any fruit or 100% fruit juice counts as a part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. keep visible reminders include fruit at breakfast Keep a bowl of whole fruit on At breakfast, top your cereal with 1 the table, counter, or in the 6 bananas, peaches, or strawberries; refrigerator. add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, try a fruit mixed with fat-free or low-fat yogurt. think about taste Buy fresh fruits in season when they may be less expensive and at their peak flavor. Add fruits to try fruit at lunch 2 At lunch, pack a tangerine, banana, or grapes to eat, or sweeten a recipe. 7 choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy and convenient. PEACHES think about variety Buy fruits that are dried, frozen, and experiment with fruit at dinner, too 3 canned (in water or 100% juice) as well as At dinner, add crushed pineapple to coleslaw, or fresh, so that you always have a supply on hand. 8 include orange sections, dried cranberries, or grapes in a tossed salad. don’t forget the fiber Make most of your choices whole or cut-up fruit, snack on fruits 4 rather than juice, for the Dried fruits make great snacks. benefits that dietary fiber provides. 9 They are easy to carry and store well. be a good role model keep fruits safe Set a good example for children by eating fruit Rinse fruits before preparing 5 every day with meals or as snacks. 1 0 or eating them. Under clean, running water, rub fruits briskly to remove dirt and surface microorganisms. After rinsing, dry with a clean towel. DG TipSheet No. 3 June 2011 Center for Nutrition USDA is an equal opportunity Policy and Promotion Go to www.ChooseMyPlate.gov for more information. provider and employer. 10 make half your tips Nutrition grains whole Education Series 10 tips to help you eat whole grains Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. make simple switches bake up some whole-grain goodness To make half your grains whole grains, substitute a Experiment by substituting buckwheat, millet, or oat 1 whole-grain product for a refined-grain product. For 6 flour for up to half of the flour in pancake, waffle, example, eat 100% whole-wheat bread muffin, or other flour-based recipes. They may need a bit or bagels instead of white bread or bagels, more leavening in order to rise. or brown rice instead of white rice. be a good role model for children Set a good example for children by serving and whole grains can be healthy snacks 7 eating whole grains every day with meals or as snacks. Popcorn, a whole grain, can be a healthy snack. Make it with 2 check the label for fiber little or no added salt or butter.
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