The food and beverage choices you make can help you be healthier – today, and in the future. Consider these tips for building your personal “winning” combination at meals and snacks:
Aim to fill half your plate with fruits and vegetables.
Focus on whole fruits – like fresh melon or frozen berries.
And, vary your veggies – sauté green beans tonight, roast mushrooms and asparagus tomorrow!
Make half your grains whole grain.
Look for the words “whole” or “whole grain” on ingredient lists and try whole grain versions of foods such as bread and pasta.
Get creative with whole grains. Use quinoa in place of white pasta in salads, serve baked oatmeal as “breakfast-for-dinner” and trade white rice for wild rice.
Vary your protein routine.
Make seafood your “meat” at least twice a week.
Mix it up to Include more plant proteins such as beans, lentils and soy foods. Add beans to salads, make lentil stew or scramble tofu with veggies.
Move to low-fat or fat-free milk or yogurt.
Did you know reduced fat dairy foods, such as milk, yogurt and cheese, have all the nutrition of their whole milk counterparts, but with less saturated fat and calories?
Limit the extras: sodium, saturated fat and added sugars.
Check the Nutrition Facts panel and ingredient list to keep tabs on how much of these “extras” you may unknowingly be eating and drinking.
Pass up sugary drinks such as regular soda, sports/energy drinks and sweet tea. Drink water instead.
Jazz up your water with colorful fruit, vegetable and herb infusions. Float orange slices and fresh blackberries or cucumber and basil in your water pitcher!
Make physical activity part of your daily routine – consider it your “recess”!
Kids: Aim for at least 60 minutes daily. Adults: Aim for at least 150 minutes weekly.
Begin your “winning” ways by making small changes you enjoy. Maybe it’s visiting a farmer’s market for seasonal produce or walking in a new-to-you park after dinner!
For more tips on “MyPlate, MyWins” check out this video from the USDA.
Download a printable mini poster.