What healthy food choices should I make?
Eat smaller portions. Learn what a serving size is for different foods and how many servings you need in a meal.
Eat less fat.
Choose fewer high-fat foods and use less fat for cooking. You especially want to limit foods that are high in saturated fats or trans fat, such as:
- • Fatty cuts of meat.
- • Fried foods.
- • Whole milk and dairy products made from whole milk.
- • Cakes, candy, cookies, crackers, and pies.
- • Salad dressings.
- • Lard, shortening, stick margarine, and nondairy creamers.
What should I eat more of?
Eat more fiber by eating more whole-grain foods. Whole grains can be found in:
- • Breakfast cereals made with 100% whole grains.
- • Oatmeal.
- • Whole grain rice.
- • Whole-wheat bread, bagels, pita bread, and tortillas.
Eat a variety of fruits and vegetables every day.
Choose fresh, frozen, canned, or dried fruit and 100% fruit juices most of the time. Eat plenty of veggies like these:
- • Dark green veggies (e.g., broccoli, spinach, Brussels sprouts).
- • Orange veggies (e.g., carrots, sweet potatoes, pumpkin, winter squash).
- • Beans and peas (e.g., black beans, garbanzo beans, kidney beans, pinto beans, split peas, lentils).
What should I eat less of?
Eat fewer foods that are high in sugar, such as:
- • Fruit-flavored drinks.
- • Sodas.
- • Tea or coffee sweetened with sugar.
Use less salt in cooking and at the table.
Eat fewer foods that are high in salt, such as:
- • Canned and package soups.
- • Canned vegetables.
- • Pickles.
- • Processed meats.