At the foundation of every a healthy meal is a healthy plate ...
At the foundation of every a healthy meal is a healthy plate. Balancing calories, portion control and nutrition are important ways to get the most from your meal.
Balance Calories
Each person needs a certain amount of calorie intake per day and this number varies by individual. Being physically active also helps with balancing calories. The first step is to find out how many calories you need per day; you can find your number by visiting www.choosemyplate.gov.
Enjoy your Food
It’s easy to overeat and take in too many calories when we eat fast or don’t pay attention. Take time to enjoy your food. By eating slower, you will be better able to recognize when you’ve had enough to eat.
Eat More
Vegetables, fruits, whole grains, and fat-free or low-fat dairy products should be the main staple on our plates. We should be eating these foods more often because of nutrients they provide like potassium, calcium, vitamin D, and fiber.
Eat Less
Foods high in solid fats, added sugars, and salt like cookies, ice cream, sweetened drinks, pizza, and fatty meats (ribs, sausages, bacon and hot dogs) should be eaten less often. Keep these foods for specials occasions and not everyday meals.
Be Aware of Portion Size Most of us eat oversized portions whether we’re eating out or at home. When at home, use smaller plates, bowls and glasses to control your portion size. If you are eating out, order a smaller size option, share a meal, or have half your meal put in a “to-go” box.
Fruits & Vegetables
Half of your plate should include fruits and vegetables. Adding color to your meal with red, orange, and dark-green vegetables, will make it look more appealing. Fruits and vegetables make a good main dish, side, or dessert.
Whole Grains
Half of your grains should come from whole-grain products. Making switches like wheat bread instead of white bread or brown rice instead of white rice, will help you insert healthy whole grain options into your meals and onto your plate.
When looking for soups, breads or frozen meals, read food labels to choose products with lower sodium. Look for product labels like “low sodium,” “reduced sodium,” or “no salt added”. Why is Sodium Such a Concern? The recommendation for sodium intake is
Balance Calories
Each person needs a certain amount of calorie intake per day and this number varies by individual. Being physically active also helps with balancing calories. The first step is to find out how many calories you need per day; you can find your number by visiting www.choosemyplate.gov.
Enjoy your Food
It’s easy to overeat and take in too many calories when we eat fast or don’t pay attention. Take time to enjoy your food. By eating slower, you will be better able to recognize when you’ve had enough to eat.
Eat More
Vegetables, fruits, whole grains, and fat-free or low-fat dairy products should be the main staple on our plates. We should be eating these foods more often because of nutrients they provide like potassium, calcium, vitamin D, and fiber.
Eat Less
Foods high in solid fats, added sugars, and salt like cookies, ice cream, sweetened drinks, pizza, and fatty meats (ribs, sausages, bacon and hot dogs) should be eaten less often. Keep these foods for specials occasions and not everyday meals.
Be Aware of Portion Size Most of us eat oversized portions whether we’re eating out or at home. When at home, use smaller plates, bowls and glasses to control your portion size. If you are eating out, order a smaller size option, share a meal, or have half your meal put in a “to-go” box.
Fruits & Vegetables
Half of your plate should include fruits and vegetables. Adding color to your meal with red, orange, and dark-green vegetables, will make it look more appealing. Fruits and vegetables make a good main dish, side, or dessert.
Whole Grains
Half of your grains should come from whole-grain products. Making switches like wheat bread instead of white bread or brown rice instead of white rice, will help you insert healthy whole grain options into your meals and onto your plate.
When looking for soups, breads or frozen meals, read food labels to choose products with lower sodium. Look for product labels like “low sodium,” “reduced sodium,” or “no salt added”. Why is Sodium Such a Concern? The recommendation for sodium intake is
