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My Plate – Healthy Eating

Learn more about healthy eating! Go to www.choosemyplate.gov Finding out how many calories YOU need for a day is a first step in managing your weight. Exercise is the key to any plan for healthy eating and healthy living.

Healthy eating includes planning your meals, making healthy food choices, and keeping a healthy weight. Set goals for healthy eating and use the tools in the My Plate – Healthy Eating toolkit, which includes information about the five food groups and nutrition labels, a menu planner, and a weekly food record to help you meet them. My Plate shows the five food groups that are the building blocks for healthy eating:

Fruits Vegetables Grains Proteins Dairy

My Plate uses a plate to show how much of each of these food groups you should eat

each day. Before you eat, think what goes on your plate. Over the day, include foods from all groups. Also think about how much goes on your plate. Most importantly, take time and enjoy your meals.

My Plate can help you to control your weight, look good, and feel better through healthy eating.

To find out your Body Mass Index (BMI), go to https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm. See how your BMI compares to a healthy weight. Start keeping a record of what you eat each day and how much exercise you get.

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FRUITS

Enjoy fruits at each meal and as healthy snacks. Fruits are loaded with vitamins and minerals that are good for you.

Fruits – apples, apricots, bananas, cherries, grapefruit, grapes, kiwis, lemons, mangoes, nectarines, oranges, peaches, pears, papayas, pineapples, plums, prunes, raisins, tangerines Berries – strawberries, blueberries, raspberries Melons – cantaloupe, honeydew, watermelon Mixed fruits – fruit cocktail Fruit juice – orange, apple, grape, grapefruit (If you drink juice, limit your daily amount to a small juice glass, which is about 4 to 6 ounces, of 100% pure juice.)

Fruits I Like

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VEGETABLES

Enjoy vegetables throughout the day at meals and as healthy snacks. Vegetables are loaded with vitamins and minerals that are good for you.

Dark green vegetables – bok choy, broccoli, collard greens, dark green leafy lettuce, kale, mustard greens, romaine lettuce, spinach, turnip greens Starchy vegetables – corn, fresh or black-eyed peas (not dried), green peas, green lima beans, potatoes (Limit starchy vegetables, especially things like French fries!) Red and orange vegetables – acorn squash, butternut squash, carrots, hubbard squash, pumpkins, red peppers, sweet peppers, sweet potatoes, tomatoes Beans and peas – black beans, black-eyed peas (dry), garbanzo beans, kidney beans, lentils, navy beans, pinto beans, soy beans, split peas, white beans Other vegetables – artichokes, asparagus, avocado, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, iceberg lettuce, mushrooms, okra, onions, turnips, wax beans, zucchini

Vegetables I Like

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GRAINS

Make half your grains whole grains. Whole grains contain bran (fiber) and vitamins (B vitamin) and minerals (iron) which are all good for your health. Eat grains (especially whole grains) or beans at every meal. Look for whole grain or whole wheat on the nutrition label.

Whole grains and products made with whole grains or whole wheat flour – whole wheat bread, whole wheat crackers, whole wheat pasta, whole wheat cereal flakes, muesli, bulgur, brown rice, oatmeal, barley, quinoa, sorghum, whole grain cornmeal, rye, wild rice, popcorn Refined grains and products made with refined grains or refined flour – cornbread, corn tortillas, couscous, crackers, flour tortillas, grits, noodles, pitas, pretzels, white bread, white rice, spaghetti, macaroni, cornflakes

Grains I Like

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PROTEIN

Eat different protein foods during the week. Choose lean meat and chicken and turkey without the skin. Beans, nuts, and tofu are good foods for protein. Try to eat fish (not fried) at least twice a week. Limit meat and poultry to 4 to 6 ounces a day. Include protein foods in most meals.

Meats – Lean cuts of beef, ham, lamb, pork, veal Lean ground meats – beef, pork, lamb Lean deli meats – Check the nutrition facts label to help limit salt intake. Poultry – ground chicken, turkey Eggs Beans and Peas – bean burgers, black beans, black-eyed peas, garbanzo beans, falafel, kidney beans, lentils, lima beans (dry), navy beans, pinto beans, soy beans, split peas, white beans Processed Soy Products – tofu, veggie burgers, tempeh Nuts and Seeds – almonds, cashews, hazelnuts, peanut butter, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts (Unsalted nuts and seeds help keep salt intake low.) Fish – catfish, cod, halibut, mackerel, salmon, sea bass, snapper, swordfish, trout, tuna Canned Fish – anchovies, clams, tuna, sardines, salmon Shellfish – clams, crab, crayfish, lobster, mussels

Proteins I Like

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DAIRY

Switch to fat-free or low-fat (1%) milk. High calcium foods daily such as non-fat or low-fat milk, non-fat, no sugar added yogurt, non-fat or low-fat cheese, or low- fat soy milk (to build healthy bones). Eat or drink two to three cups of nonfat or low-fat milk or yogurt each day.

Milk – fat free or low fat (1%) Milk-based desserts – puddings, ice milk, frozen yogurt, ice cream – only as an occasional treat Cheese – cheddar, mozzarella, Swiss, Parmesan, ricotta, cottage cheese Yogurt – fat-free, low-fat, no sugar added

Dairy Foods I Like

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OILS

Oils are not a food group but are used in cooking. Oils are fats that are liquid at room temperature, like vegetable oils used in cooking. Oils typically come from plants.

Use healthy oils like olive oil and canola oil for cooking, on salads, and at the table. Some commonly eaten oils are canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil. Limit solid fats such as butter and margarine. Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats typically come from animals. Avoid trans-fats. Read nutrition labels and look for 0 trans fats on the label.

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NUTRITION FACTS Nutrition Label Nutrition labels contain important information about what is in the food. Food contains fat, proteins, carbohydrates, and fiber. Food also contains vitamins and minerals. It gets complicated, so we’ll talk about only three things: calories, fat, and sodium (salt). If you want to learn more, go to https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/nutrition-facts/art-20048426

Calories – A typical adult diet is 2000 calories a day. If you eat more calories than you burn as energy, you will gain weight. This label says there are 280 calories per serving size. That may be OK, depending on what else you are eating. You probably don’t want to eat something like an ice cream bar that is 580 calories per serving if you are trying to lose weight. Fat – Trans-fat is bad for you. You want to look for foods that have 0 trans-fats. This label says this food has 2.5g (grams) of trans-fats. This is a red flag. Sodium (salt) – You need to limit the amount of salt in your diet. Many packaged foods have a lot of salt. This product has 640 mg (milligrams) or 27% of the recommended daily amount. This is a lot of salt for just one food item. If you have diabetes, high blood pressure, heart disease, or other chronic medical conditions, ask your doctor about your diet and special things that you need to know to stay healthy. For diabetes, a nutritionist or health educator will help you make a plan for diet and exercise. Note that one container does not always equal one serving. In other words, it is possible for a container to have more than one serving. Be aware of how many servings are in the container when interpretting the nutrtional facts.

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Tips for Meal Planning Use Think – Plan – Do for Meal Planning Think about your goals! Do you want to lose weight? Do you have diabetes or another health problem and you need to be careful what you eat? Do you just want to feel better? Plan your meals! Use the information and tools from ChooseMyPlate to plan healthy meals. Make a shopping list and decide how you will prepare the food. Do it! Get the food, follow your plan, and enjoy healthy eating!

Add more vegetables to your day! Eat fruits and vegetable with each meal and for a healthy snack! Make half your grains whole – eat foods made with whole wheat! Switch to fat-free or low-fat (1%) milk! Eat more vegetables, fruits, whole grains, and fat free or 1% dairy products! Eat fewer foods high in fats, added sugars, and salt! Drink water instead of sugary drinks! Sodas have lots of sugar and calories. Enjoy your food! Take time! Eat slowly and pay attention to your body telling

you when you are full. Plan your meals! Make healthy food choices when grocery shopping. Limit fast foods! Make healthy choices when you eat out.

Meal Planning for Diabetes Look for foods high in nutrition but low in sugar and fats. Here are some good choices for healthy eating if you have diabetes: Any kind of bean, from kidney beans to pinto beans Vegetables that are dark green and leafy, including kale, collard greens,

and spinach Fiber-rich citrus fruits, including lemons, grapefruit, and oranges Berries, sweet potatoes, or tomatoes Salmon and other fish that are rich in omega-3 fatty acids Nuts, whole grain foods, and fat-free yogurt and milk

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Tips for Healthy Eating at Fast Food Restaurants Limit fast foods! Fast food may be tempting. It is cheap and easy, but it’s not usually a healthy eating choice. Eating just one fast food meal can pack enough calories, fat, and sodium (salt) into your body for an entire day!

Plan ahead – think about what you can and should order before you go.

Pay attention to what you eat – choose foods that are both good for you and

that you enjoy.

Avoid all-you-can-eat buffets. You’ll most likely eat too much.

Watch portion size. Share a meal or dessert or take home a doggie bag.

Order sauce and dressing on the side. You can control the amount of these fats you eat.

Choose food that is grilled NOT fried.

Eat at home!!! It tastes good and is better for you!

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Tips for Eating Better on a Budget

Eating with a Budget Plan Plan for a week. Use quick and easy recipes. Make a grocery list. Check for sales and coupons. Stick to your list. Buy store brands. Price compare. Purchase in bulk. Prepare and follow your plan. Cook ahead. Freeze extra portions – soups and

casseroles. Make a few meatless meals. Use leftovers.

Plan, plan, plan!!! Plan your meals for the week. Check to see what foods you already have and what you need to put on your shopping list.

Get the best price – Look for sales and coupons. Look for sales for items on your list.

Compare prices – Look at the “unit” price on the shelf to make sure you are comparing prices for the same quantity. Often the store brand is cheaper.

Buy in bulk – Most times items are cheaper if you buy in larger packages. But be careful. It is easy to buy a big amount of something, and it spoils or goes to waste. Maybe you can shop together with a friend and share bulk items to help make it cheaper for both.

Buy in season – Buy fruits and vegetables in season. Things like carrots, greens, and potatoes are always good buys.

Ready-made items – Buying frozen dinners or pre-cut items may add cost. Be careful and price compare.

Cook large recipes – Make a casserole, soup, or stew and then divide it up and refrigerate or freeze these for meals throughout the week. It is good to have something in the freezer for nights you don’t want to cook!

Try new things! Be creative with leftovers. Remember, throwing away food costs money.

Eating out – Look for specials, go out for lunch instead of dinner, or get two for one specials. Drink water – it’s free and it’s good for you!

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RESOURCES

Materials in this guide to healthy eating were adapted from United States Department of Agriculture dietary guidelines provided in ChooseMyPlate. For complete information, go to http://www.choosemyplate.gov. For sample menus and recipes, go to http://www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes.html. For tips on how to stretch your food dollar and how to eat better on a budget, go to http://www.choosemyplate.gov/healthy-eating-on-budget.html. For information and recommendations for weight loss, go to http://www.webmd.com/diet/default.htm. This site, http://www.learningaboutdiabetes.org/, provides easy-to-understand diabetes self-care information on diet and exercise in English and Spanish. Enroll in the type 2 diabetes online community to get tips, recipes, and more here: http://www.diabetes.org/diabetes-basics/type-2/. http://www.eatrightpro.org/resource/media/multimedia-news-center/videos/get-your-plate-in-shape provides a Get Your Plate in Shape public information program to help with meal planning and making healthy eating choices.