Balance Your Diet for Healthy Eating

  • Balancing Calories

    • Enjoy your food, but eat less.
    • Avoid oversized portions.

    Foods to Increase

    • Make half your plate fruits and vegetables.
    • Make at least half your grains whole grains.
    • Switch to fat-free or low-fat (1%) milk.

    Foods to Reduce

    • Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers.
    • Drink water instead of sugary drinks.


    Healthy Snacks

    Fruits, nuts, and veggies

         Low-fat yogurt

              Yogurt parfait - low-fat yogurt mixed with fruit or granola

                   Popcorn - air popped, add spices for flavor

                        Whole wheat pretzels with spicy mustard

                             Rice cakes with peanut butter and raisins

                                  Ants on a log - celery with nut butter topped with raisins or dried cranberries

                                       Popsicles made from 100% fruit juice

    Fruit smoothies - blend till smooth (1/2 banana, 6 strawberries, handful of blueberries and low-fat milk, yogurt, or juice)

         Baked tortilla chips with salsa

              Trail mix - toasted whole oat cereal with chopped nuts and dried cranberries

                   Frozen berries or grapes

                        Orange sorbet - frozen orange juice

                             Low-fat granola and cereal bars

                                  Veggies and humus

                                       Whole grain crackers