March 2013

Wellness Tips for March 2013:


Eat Right with MyPlate

Before you eat, think about what goes on your plate or in your bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories. Over the day, include foods from all the food groups. Try the following tips to “build a better plate”:

Make half your plate fruits and vegetables.

Eat a variety of vegetables, especially those that are red, orange, and dark-green in color such as tomatoes, sweet potatoes and broccoli. Fresh, frozen, and low or reduced sodium canned vegetables are all good options.

Add fresh, frozen, or low-sugar canned fruits to meals and snacks, too.

Make at least half your grains whole.

Choose 100% whole-grain breads, cereals, crackers, breads, rice and pasta.

Check the ingredients list on food packages to find whole-grain foods.

Switch to fat-free (skim) or low-fat (1%) milk.

Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.

Try lactose-free milk or a calcium-fortified soy beverage as an alternative to dairy foods.

Vary your protein choices.

Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs.

Twice a week, make seafood the protein on your plate.

Keep meat and poultry portions small and lean.

Find more healthy eating tips at: