Choosing the Right Foods

• Make half your plate full of fruits and vegetables.
• Eat a variety of colorful fruits. Choose mostly fresh or frozen.
• Eat vegetables raw, steamed, roasted or grilled. Flavor with herbs and low-sodium spices.
• Eat low-fat dairy options like low-fat milk, soy milk, and yogurt. Limit cheese.
• Eat whole grains (look for 100% whole wheat). Choose quality carbohydrates; make half your grain choices whole grains. Limit refined (white) bread, pasta and rice.
• Select lean proteins. Choose mostly protein like fish, lean poultry, beans. Limit red meat, bacon, cold-cuts, and other processed meats.
• Choose heart-healthy fats (olive oil, canola oil) nuts, seeds, and avocados. Avoid trans-fats (fried foods, many pre-packaged foods).

For more help, visit Choose MyPlate.Gov

Remember to:

• Choose quality carbohydrates like whole grain breads and cereals, pasta, rice, beans, lentils, fruit, milk, and yogurt.
• Get vitamins and minerals through food first—don’t rely on supplements.
• Make water your first choice for hydration.
  

• Choose water, light-lemonade, unsweetened iced tea, or diet soda instead of regular soda.
• Choose low-fat milk instead of a milkshake.
• Limit your consumption of alcohol; alcoholic beverages contain empty calories and can stimulate your appetite which can lead to over-eating.

• Choose sandwiches with < 300 calories
• Ask for mayonnaise on the side or skip it all together. 1 Tbsp. of mayonnaise has 100 calories! Substitute mustard for the mayonnaise.
• Skip the special sauce.
• Skip the cheese.
• Order sandwiches with low-fat meat (turkey, lean roast beef, grilled chicken).
• Ask for extra veggies on sandwiches.

• Instead of fries, order a side-salad with low-fat dressing or a baked potato without butter (or, butter on the side).
• Choose baked chips or pretzels over regular chips.
• Bring your own side from home (raw carrot sticks, fresh fruit) and save money!

• Choose entrees with < 500 calories
• Look for menu items designated as healthier
• Look for the “Go fo Green Apple” logo on menu items in MWR facilities
• Avoid super-sizing; order a kids meal instead.
• Order ½ portions or split an entrée with a friend or co-worker.
• Choose baked, broiled, or grilled meats over fried meats.
• Watch out for fat-laden sauces (Alfredo, cheese, or cream). Instead, choose marinara, vinaigrette, salsa, or mustard-based sauces and/or ask for the sauce to be put on the side so you can control the calories.
• Stop when you are satisfied; take leftovers with you if you have access to refrigeration.

• Order low-fat or vinaigrette dressing on the side.
• Skip the cheese, croutons, or fried noodles (or, order them on the side so you can control the portions).
• Substitute a side-salad with low-fat dressing, fresh fruit, or baked potato in place of a not-so-healthy side (French fries, onion rings)
• Top salads with grilled chicken instead of fried chicken, pepperoni, or ham.

• Top your cereal or yogurt with fresh, frozen, or dried fruit. Drink < 8 oz. of 100% juice per day with breakfast (choose mostly whole fruits).
• Pack or choose a fresh fruit at lunch or for your snack. Substitute it for your usual afternoon candy-bar! The money-saving option: Buy, wash, and prepare fresh fruit in-season and/or frozen fruit ahead of time. The easy option: Purchase pre-peeled and/or pre-cut fresh fruit.
• For dessert, have a fruit salad, a piece of fresh fruit, or a serving of canned fruit (packed in its own juice or water).
• Prepare your own fruit smoothie at home using frozen or fresh fruit. Store extras in the freezer for up to 2 weeks or in the refrigerator for up to 3 days.
• Make your own trail mix. Combine 1⁄4 cup of dried fruit with 1 oz. of nuts or seeds. Take it with you for a healthy, mid-afternoon snack.

• Plan or choose at least one main meal centered around vegetables (plain baked potato, veggie soup, veggie stir-fry, or a bean dish). Then, add other healthy foods to round out your nutrition intake.
• Order or pack a main dish veggie salad for lunch topped with lean protein (hard-boiled egg, lean chicken, low-fat cottage cheese, turkey, or ham). Go easy on the dressing.
• Include a cup of green salad and a cup of cooked vegetables (fresh, frozen, or canned) at dinner every night.
• Substitute a green salad or a baked potato with low-fat toppings for your fried vegetable when dining out.
• Pack raw, hardy veggies for a snack (carrot sticks, celery sticks, grape tomatoes, raw broccoli, bell-pepper strips). Bring a side of low-fat dressing, hummus, or nut butter for dipping if desired.
  • Save Money: Prepare veggies ahead of time (peel and/or cut). Store them in zip-lock bags or a well-sealed container.
  • Splurge: Purchase already peeled and cut veggies.
  • Make your own veggie smoothie at home using spinach or kale. Store extras in the freezer for up to 2 weeks or in the refrigerator for up to 3 days.