Tips and Tricks for Healthy Eating

Eight Healthy Eating Goals•Make half your plate

fruits and vegetables•Make half the grains

you eat whole grains•Switch to fat-free or

low-fat (1%) milk•Choose a variety of

lean protein foods

Eight Healthy Eating Goals•Compare sodium in

foods•Drink water instead of

sugary drinks•Eat some seafood

throughout the week•Cut back on solid fats

Basics of a Healthy Brown Bag Lunch•The ideal lunch contains

¼ lean protein, ¼ whole grain, ¼ vegetable, ¼ fruit and a serving of dairy

•Lean or low-fat protein with smart carbohydrates will keep your body fueled for the afternoon hours

Examples of Easy Lunch Ideas•Lunch Idea #1

▫Whole-wheat pita with mixed greens, grilled chicken and light Caesar dressing

▫Baby carrots and a slice of fruit•Lunch Idea #2

▫Salmon lettuce wraps with light sesame dressing▫Whole grain crackers, plain yogurt

•Lunch Idea #3▫Tomato and cucumber salad with feta cheese,

olive oil and vinegar▫Tuna salad on whole-wheat bread and an apple

Make Meals A Social Experience•Shop with others

▫Get your kids involved

▫Share new meal ideas

•Make mealtimes a social experience

•Cook with others▫Invite a friend

Purchasing Healthy Foods•Shop the perimeter of the

store•Beware of hidden sugars•Buy the highest quality

possible•Buy cheaper cuts of higher

quality meat•Educate yourself!

How to Shop Wisely•Try shopping at discount

stores•Search out Farmer’s

Markets•Purchase generic/store

brands

Find Cheaper Protein Options•Purchase less expensive

cuts of meats and practice portion control

•Enjoy probiotics•Experiment with

vegetarian sources of protein

Try This!• Emphasis on fruits and vegetables

▫ Mix vegetables in your go-to dishes

• Healthy snacks▫ Keep cut-up fruits and vegetables

in the fridge• Ways to reduce fat, salt and sugar

▫ Choose baked or grilled food• Controlling portion size

▫ Use smaller plates to control sizes• Healthy eating in school

▫ Pack healthy lunches for your kids

Try This!•Eat several mini-meals

throughout the day•Spice it up!•Always eat breakfast•Clean the cabinets of

fattening food

Try This!•Focus on losing

weight slowly•Try to limit alcohol

consumption to weekends

•Chew sugarless gum

Some More Tips•Include peanut butter

at breakfast•Swap out granola for

nuts, seeds or dried fruit

•Cut back on processed meats

•Pick “live” yogurt

Some More Tips•Slice your own

pineapple•Nuke your potatoes•Don’t snack on plain

celery•Bored of tuna fish? Try

canned crab

Tips for Balancing Calories•Balance your calories

▫Find out how many calories you need a day▫Go to ChooseMyPlate.gov to find your level

•Enjoy your food, but eat less▫Take the time to enjoy your food as you eat

•Watch your portion sizes▫Check to see the recommended portion sizes

•Be physically active▫Adults should be active at least 30 minutes a

day

Ways to Save Money and Eat Healthy•Make your own dips, sauces, salad

dressings, soups and spreads for wraps and sandwiches

•Look for creative ways to add fruits, vegetables and alternative grains to your diet

•Keep a close eye on the calorie, fat and sodium content in canned or packaged foods

•Create a meal plan

Ways to Save Money and Eat Healthy•When making a sandwich,

skip the mayo and add avocado instead

•Buy sprouted grain bread instead of white bread

•Swap brown rice or quinoa pasta for wheat pasta

•Empire the joy of batch cooking

Ways to Save Money and Eat Healthy•Prep your greens right away!•Don’t toss out the little bits and

pieces•Sneak in those greens•Skip the prepackaged salad mix

Ways to Save Money and Eat Healthy•Grown your own vegetables•Buy spices from the bulk

bins•Love your potatoes•Get chicken-savvy

Ways to Save Money and Eat Healthy•Bulk up with beans•Know the deals at

the fish counter•Discover ways to use

canned fish•Stock up on frozen

vegetables•Look for your

favorite meats on sale

Tips for Making HealthierRestaurant Choices•Do your homework on

restaurant options•Look for a smaller

portion section on the menu

•Go to independently owned restaurants

•Practice moderation•Try Mediterranean

restaurants

Website Resources• E-mealz

▫Breaks down sample menus into many categories▫Provides a grocery list based on meals you choose

• Healthy Dining Finder▫Enter your zip code and website provides nearby

restaurants with healthiest items on their menu• Mayo Clinic’s healthy recipes

▫Features hundreds of recipes• Cheap Healthy Good

▫Comprehensive database of cheap and healthy recipes