Balance Your Diet for Healthy Eating
- 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.
Fruits, nuts, and veggies
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