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Get Your Plate in Shape - Eat Right


Shaping up your eating habits is not as hard as you may think. Learn to visualize what healthy portions look like and follow these quick tips:


  • Make half your plate fruits and vegetables. Choose a variety of fruits and vegetables, the more colors the better. Make it fresh whenever possible and select “reduced sodium” or “no salt added” when using canned vegetables. For canned fruits, look for those canned in water or their own juices with no added sugars.
  • Make at least half your grains, whole grains. Check the ingredient list to be sure whole grain is listed. Breads, cereals, crackers, pasta and rice all come in whole grain varieties.
  • Switch to fat-free or low-fat milk. Low-fat dairy products have the same amount of calcium and other essential nutrients, just less saturated fat and calories.
  • Vary your protein choices. Include fish, nuts and beans along with lean meats, poultry and eggs.
  • Cut back on sodium and empty calories from solid fats and added sugars. Drink water instead of sugary drinks and 100% fruit juice instead of fruit-flavored drinks. Try fruit for dessert. Compare the sodium levels in foods. Experiment with spices and herbs for flavoring in place of salt. Switch from solid fats to oils when preparing food. Bake instead of fry.
  • Enjoy your food, but eat less. Get your personal daily calorie limit at www.ChooseMyPlate.gov. Keep that number in mind when deciding what to eat. Downsize your dinner plate, bowl and glass. Try a food diary to track what you eat and when.

Rate Your Plate with this quick interactive quiz:
http://www.eatright.org/nnm/games/quiz/index.html

Have you improved your lifestyle and made better choices? We want to hear about and feature your success stories.


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