Eat Better!

In January 2011, new healthy eating guidelines were released by the Departments of Agriculture (USDA) and Health and Human Services (HHS). They provide authoritative advice for Americans ages 2 and older about consuming fewer calories, making informed food choices, and being physically active to attain and maintain a healthy weight, reduce risk of chronic disease, and promote overall health. 

Build a Healthy Plate

 

Make half your plate fruits and vegetables. 

 

• Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main and side dishes. 
• Eat fruit, vegetables, or unsalted nuts as snacks—they are nature’s original fast foods. 

Switch to skim or 1% milk. 

 

• They have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. 
• Try calcium-fortified soy products as an alternative to dairy foods. 

 

Make at least half your grains whole. 

 

• Choose 100% whole-grain cereals, breads, crackers, rice, and pasta. 
• Check the ingredients list on food packages to find whole-grain foods. 

Vary your protein food choices. 

 

• Twice a week, make seafood the protein on your plate. 
• Eat beans, which are a natural 

  source of fiber and protein. 

•  

  Keep meat and poultry portions small and lean. 

Cut back on foods high in solid fats, added sugars, and salt 

Choose foods and drinks with little or no added sugars. 

 

• Drink water instead of sugary drinks. There are about 10 packets of sugar in a 12-ounce can of soda. 
• Select fruit for dessert. Eat sugary desserts less often. 
• Choose 100% fruit juice instead of fruit-flavored drinks. 

Look out for salt (sodium) in foods you buy -- it all adds up.

 

• Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers. 
• Add spices or herbs to season food without adding salt.

 

Eat fewer foods that are high in solid fats. 

 

• Make major sources of saturated fats—such as cakes, cookies, ice cream, pizza, cheese, sausages, and hot dogs—occasional choices, not everyday foods. 
• Select lean cuts of meats or poultry and fat-free or low-fat milk, yogurt, and cheese. 
• Switch from solid fats to oils when preparing food. 

Eat the right amount of calories for you

Enjoy your food, but eat less. 

 

• Get your personal daily calorie limit at www.ChooseMyPlate

  .gov and keep that number in mind when deciding what to eat. 

•  

  Think before you eat…is it worth the calories? 
• Avoid oversized portions. 
• Use a smaller plate, bowl, and glass. 
• Stop eating when you are satisfied, not full. 

Cook more often at home, where you are in control of what's in your food. 

 

 

 

• When eating out, choose lower calorie menu options.
• Check posted calorie amounts. 
• Choose dishes that include vegetables, fruits, and/or whole grains. 
• Order a smaller portion or share when eating out. 

Write down what you eat to keep track of how much you eat. (Create a free, personal journal on this site to track your calories in and out by clicking here: My Journal)

If you drink alcoholic beverages, do so sensibly—limit to 1 drink a day for women or to 2 drinks a day for men. 

This information is provided by the U.S. Dept. of Agriculture.  Learn more at http://www.choosemyplate.gov or print this handy brochure that outlines the recommendations.