Vegetables group; Eat seasonal/colorful vegetables and feel super!
- Increase your vegetable consumption with fresh, frozen, dried or canned options.
- Choose colorful vegetables, such as dark green, red & orange to acquire lots of vitamins, minerals and fiber.
- Steam, sautée or pan-fry your veggies! Add healthy fat with small amounts of olive, grape seed oil or canola oil.
- When desiring French fries, choose oven baked sweet potato or baking potato fries as a healthy replacement.
Fruit group: Buy fresh, seasonal fruit for best price and flavor!
- Use frozen berries and make a healthy shake for breakfast.
- Mix dried fruit with some walnuts for a quick snack.
- Make a banana, orange and strawberry fruit salad for dessert.
Grain Group: Choose whole grain over refined grain!
Instead of this Eat that
White bread Whole wheat(ww) bread, ww pita, ww naan bread, ww lavash bread.
White rice Brown/wild rice, amaranth, barley, bulgur, millet, quinoa or whole wheat couscous
Flour tortilla Yellow or blue corn tortilla, oat, spelt or whole wheat tortilla
Sugary cereal Oatmeal /oatmeal squares, bran cereal, whole wheat puffed rice
Noodles Whole wheat pasta, buckwheat pasta, corn pasta, quinoa.
- Whole grains are a great source of dietary fiber, B vitamins, iron, magnesium, and selenium.
Dairy group: Get your dairy without the fat!
- Dairy products are a great source of calcium, potassium, vitamin D, and protein.
- Make your dairy choice low fat or fat-free and lower your overall intake of saturated fats, which might lead to elevated cholesterol and heart diseases.
- Choose a diet rich in fruit and vegetables to protect your bones. If you don’t include dairy, get plenty of leafy greens, like kale, for vitamin K and choose calcium fortified soy milk or tofu.
Did you know?
- AAP recommends Whole milk only for 1-2-year-olds due to high-energy needs and rapid growth.
- Low Fat (1%) or Fat-Free (Skim) milk is recommended after the age of two to prevent heart disease.
Healthy Protein group: Go lean with protein!
- Choose beans or soy options. (edamame, tofu, tempeh, beans of all colors and lentils)
- Eat at least 2 serving of fish a week. (salmon, light tuna, sardines, trout etc.)
- Buy skinless chicken breasts and turkey.
- Choose lean/extra lean beef, such as eye round roast and steak, sirloin tip side steak, top round roast, and steak.
- Limit consumption of red meats (such as beef, pork, and lamb) to special occasions.
- Use nuts (almonds, walnuts, brazil nuts, cashews) and seeds (buckwheat, durum, oats) as a side dish to any meal.
- For portion control and balance, make sure to start each meal with a side salad and finish it up with a fruit cup!