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