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10 Tips To. Build a Healthy Plate. From choosemyplate.gov. Each food group provides some, but not all of the nutrients you need No one single food or food group can provide all nutrients Eating a variety ensures you get all the nutrients. #1 Balance Calories.

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10 tips to

10 Tips To

Build a Healthy Plate

From choosemyplate.gov

slide2

Each food group provides some, but not all of the nutrients you need

  • No one single food or food group can provide all nutrients
  • Eating a variety ensures you get all the nutrients
1 balance calories
#1 Balance Calories
  • Cook more often at home where you are in control of what’s in your food.
  • Eat the right amount of calories for you.
  • EXERCISE
2 enjoy your food but eat less
#2 Enjoy Your Food But Eat Less
  • Take the time to enjoy food, do not eat to fast
  • Pay attention to hunger cues before, during, and after meals.
3 avoid oversized portions
#3 Avoid Oversized Portions
  • Use a smaller plate, bowl, and glass
  • When eating out choose a smaller size option share a dish, or take home part of your meal.
4 eat more
#4 Eat more:
  • Vegetables
  • Fruits
  • Whole Grains
  • Fat free or 1% milk
  • These foods have more nutrients like fiber, calcium, Vitamin D, and Potassium.
  • Make them the basis for meals and snacks
5 make half your plate fruits and vegetables
#5 Make Half your plate Fruits and Vegetables
  • Choose red, orange, and dark green vegetables like tomatoes, sweet potatoes, and broccoli.
  • Add Fruits to meals as part of main or side dishes or as a dessert.
6 switch to fat free or low fat 1 milk
#6 Switch to Fat-Free or Low-fat (1%) milk.
  • They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
7 make half your grains whole grains
#7 Make Half Your Grains Whole Grains
  • To eat more whole grains, substitute a whole grain product for a refined product.
  • Eating whole wheat bread instead of white bread or brown rice instead of white rice.
8 foods to reduce
#8 Foods to Reduce
  • Cut back on foods HIGH in SOLID FATS, ADDED SUGARS, AND SALT.
  • Use these foods as occasional treats not everyday foods.
  • Cut back on foods HIGH in SOLID FATS, ADDED SUGARS, AND SALT.
  • Use these foods as occasional treats not everyday foods.
9 compare sodium in foods
#9 Compare Sodium in Foods
  • Use nutrition Facts label to
  • Choose lower sodium versions like soup, bread, and frozen meals.
  • Select canned foods label with Low sodium, reduced, or no salt added.
10 drink water instead of sugary drinks
#10 Drink water instead of sugary drinks
  • Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories.
empty calories
Empty Calories
  • Foods with lots of calories and few nutrients.
  • Solid fats, and added sugars add calories to food, but few or no nutrients
  • Small amounts are ok, but most people it to many
eat the right amount
Eat the right amount
  • Cook more often at home where you are in control of what’s in your food.
  • Eat the right amount of calories for you.
  • Each person’s calorie intake will vary depending on age, gender and activity level