What’s on your plate?

Make Smart Choices. Do you know what’s really in your food? How many calories? How many nutrients? The more you know, the wiser your decisions can be. If you’re shopping in the grocery store, look at the Nutrition Facts labels of foods before you put them in your cart. If you’re dining out, look up the menu online so you can choose a healthy plate.

Eat and Drink Fewer Calories. Keep empty calories to a minimum and focus on foods like fresh fruits, fresh vegetables, lean protein sources, low-fat dairy products, and whole grains. These are all keys to a healthy and balanced diet that’s rich in nutrients.

Serve Smaller Portions. In many cases, the amount of food that appears on your plate when eating out has nearly doubled over the past 20 years. That has affected the way we look and serve food at home, too. Learn the difference between a portion and a serving will save you from over eating.

Check your plate! 

  • Do you have fruit? Make a fruit smoothie for breakfast or top off your whole-grain cereal with your favorite fruit.
  • Where are your veggies? Cook a variety of colorful veggies for lunch and dinner. Make extra so you can add them in soup or pasta.
  • Mix up your protein routing! Next taco night, try shrimp, beans, chicken or fish.
  • Mix up your grains! Swap out white rice for brown rice and use whole wheat instead of white bread.
  • Whats in your dairy? Choose options that are low-fat or fat-free. Top off your low-fat yogurt with fruits and nuts.



Go to ChooseMyPlate.gov for more information.  Photo by Jannis Brandt on Unsplash