1. Make half your plate veggies and fruits Vegetables and fruits are full of nutrients and may help to promote good health.
2. Add lean protein Choose protein foods, such as lean beef and pork, or chicken, turkey, beans, tofu or seafood.
3. Include whole grains Aim to make at least half your grains whole grains.
4. Don’t forget the dairy Pair your meal with a cup of fat-free or low-fat milk. Don’t drink milk? Try soymilk as your beverage or include fat-free or low-fat yogurt in your meal.
5. Avoid extra fat Using heavy gravies or sauces will add fat and calories to otherwise healthy choices.
6. Take your time Savor your food. Eat slowly, enjoy the taste and textures, and pay attention to how you feel. Eating very quickly may cause you to eat too much.
7. Use a smaller plate Use a smaller plate at meals to help with portion control.
8. Take control of your food Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information.
9. Try new foods Keep it interesting by picking out new foods you’ve never tried before.
10. Satisfy your sweet tooth in a healthy way Indulge in a naturally sweet dessert dish—fruit!.