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.
Find out how many calories YOU need for a day as a first step in managing your weight. Go to www.ChooseMyPlate.gov to find your calorie level. Being physically active also helps you balance calories.
Take the time to fully enjoy your food
as you eat it. Eating too
fast or when your attention is elsewhere may lead to eating
too many calories. Pay attention to hunger and fullness cues
before, during, and after meals. Use them to recognize when
to eat and when you’ve had enough.
Use a smaller plate, bowl, and glass.
Portion out foods
before you eat. When eating out, choose a smaller size
option, share a dish, or take home part of your meal.
Eat more vegetables, fruits, whole
grains, and fat-free or 1%
milk and dairy products. These foods have the nutrients you
need for good health – including potassium, calcium, vitamin
D, and fiber. Make them the basis for meals and snacks.
Choose red, orange, and dark-green
vegetables like tomatoes,
sweet potatoes, and broccoli, along with other vegetables for
your meals. Add fruit to meals as part of main or side dishes
or as dessert.
They have the same amount of
calcium and other essential
nutrients as whole milk, but fewer calories and less saturated fat.