Before you eat, think about what you should put on your plate.
Vegetables, whole grains, fruits and lean protein foods are good choices because they contain the nutrients you need without a lot of calories.
It is also important to include foods from all the food groups throughout your day. Try the following tips to "Get Your Plate in Shape"
Make half your plate fruits and vegetables
Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas.
Fresh, frozen or canned all count. Choose "reduced sodium or "no-salt-added" canned vegetables.
Don't forget to add fruit to meals and snacks. Buy fruits that are dried, frozen or canned in water or 100% juice, as well as fresh fruits.
Make at least half your grains whole
Choose whole-grain breads, cereals, crackers, pasta & brown rice.
Check the ingredients list on packages to find whole-grain foods.
Switch to Fat-Free or Low-Fat Milk
Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but 40% fewer calories and 1/2 the fat.
Vary your protein choices
Variety is the spice of life! Choose seafood, nuts, beans, as well as lean meat, poultry and eggs. All are great protein choices!
Cut back on sodium and empty calories from solid fats
and added sugars
Replace just one soda per day with water and save 100 calories.
Look out for salt in foods you buy.
Select lean cuts of meat or poultry and fat-free or low-fat milk, yogurt and cheese. Remember - choose lean to get lean!
