HEALTHY FOOD PLATE

VEGETABLESAND FRUITS

Fill half your plate with mostly veggies and a

small amount of fruit. Eat rather than drink

your veggies and fruits. Enjoy them for their texture

and dynamic flavors.

LEANPROTEIN

Choose proteins like fish, chicken, turkey,

beans, plain yogurt, nuts and seeds. Try to

limit proteins like red meat, bacon, sausage and

other processed meats.

1/4 lean protein1/4 w

hole g

rain

s

▲ WATER: Satisfy your thirst with water first; tea and coffee are

good alternative options as long as you have little to no sugar.

Avoid sweet or sweetened drinks.

WHOLEGRAINS

Choose nutritious carb sources and

whole grains. Examples include sweet potatoes,

brown rice, and whole grain pastas.

MKTG v.3 6/2018

HEALTHY OILS: Choose oils like olive or canola for cooking and salad dressings.

EXERCISE: Pair regular physical activity with a nutritious diet for overall health.

1/2 mostly vegetables and some fruit

AVOID SUGARS:

THINGS TO WATCH OUT FOR:• Avoid sweet beverages: fruit juice, regular soda, sweet

tea, energy drinks• Minimize intake of food with added sugars: sugary

cereals, sweetened yogurt, granola/protein bars, salad dressings

• Check ingredients list for other types of added sugars: corn syrup, fruit juice concentrate, cane sugar

• Minimize use of artificial sweeteners

THINGS TO TRY WHEN YOU WANT SOMETHING SWEET:• Fruit – eat your fruit, don’t drink it• Include fruit and vegetables that are naturally sweet

when cooking or baking• Use less sugars than recipes list or save your treat days

for special occasions and keep portions small

CHOOSE WHOLE GRAINS:• Choose products with whole grain as first listed

ingredient and at least 3 grams of fiber per serving• Try brown rice, whole wheat pasta, or a new grain

(faro, barley, quinoa, etc)• Swap out your cold cereal for hot oatmeal or

overnight oats

TRY GOING FRESH A FEW TIMES A WEEK:• At least two meals a day fill half your plate with

healthy and nutritious vegetables• Start with vegetables you enjoy and know how to cook.

Try a new vegetable to increase your options• Frozen fruit and vegetables are a great option to help

with costs and easy to stock in your freezer

MODERATE HEALTHY FAT INTAKE:• Healthy fats make your dishes rich, creamy, and

flavorful and remember that a little can go a long way• Use plant sources for a majority of your fats; moderate

saturated fats, and avoid trans fats• Portion size examples (daily):

HEALTHY EATING TIPS AND TRICKS!

NOTES

1/4 to 1/3 c

1/2 to 1

2 tbsp

< 2 oz

Almonds, cashews, walnuts, pecans

Avocado

Nut Butters

Cheese