Healthy Eating Tips

•  Make half your grains whole. Choose whole-grain food, like whole-wheat bread, oatmeal, and brown rice more often.

•  Vary your veggies. Go dark green and orange with your vegetables. Eat spinach, broccoli, carrots and sweet potatoes.

•  Focus on fruits. Eat them at meals. Eat them at snack times, too. Choose fresh, frozen, canned or dried fruits. Go easy on fruit juices.

•  Go lean with protein. Eat lean or low-fat meat, chicken, turkey, and fish. Also, choose dry beans and peas more often. Add chick peas, nuts, or seeds to a salad. Add pinto beans to a burrito. Add kidney and/or other beans to soup.

•  Get calcium-rich foods. Have low-fat and fat-free milks, yogurts, and cheeses. If you have soy milks and yogurts, choose ones with calcium. Have broccoli, kale and collard greens. Calcium helps to build strong bones.

•  Change your oil. Get yours from fish, nuts, and liquid oils, like canola, corn, olive, and soybean. Avoid foods with trans fat. Read food labels.

•  Don’t sugarcoat it. Choose foods and beverages that do not list sugar, corn syrup and other sugars as one of the first ingredients. Added sugars give calories, but have few, if any, nutrients.

This website is not meant to substitute for expert medical advice or treatment. Follow your doctor’s or health care provider’s advice if it differs from what is given in this guide.


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