Nutrition - March 2020

Eat Right with MyPlate

Find your healthy eating style using these recommendations from the 2015-2020 Dietary Guidelines for Americans. Simply start with small changes to make healthier choices you can enjoy.

Focus on whole fruits

• Choose whole, cut or pureed fruits – fresh, frozen, dried or canned in 100% juice.
• Enjoy fruit with meals, as snacks or as a dessert.

Vary your veggies

• Try adding fresh, frozen or canned vegetables to salads, sides and main dishes
• Choose a variety of colorful veggies prepared in healthful ways: steamed, sautéed, roasted or raw

Make half your grains whole grains

• Look for whole grains listed first or second on the ingredients list - try oatmeal, popcorn, whole-grain bread and brown rice
• Limit grain desserts and snacks such as cakes, cookies and pastries

Vary your protein routine

• Mix up your protein foods to include seafood, beans and peas, unsalted nuts and seeds, soy products, eggs, and lean meats and poultry
• Try main dishes made with beans and seafood, like tuna salad or a bean chili

Move to low-factor fat-free milk or yogurt

• Choose fat-free milk, yogurt and calcium-fortified soymilk to cut back on saturated fat
• Replace sour cream, cream and regular cheese with low-fat or fat- free yogurt, milk and cheese

Drink and eat less sodium, saturated fat, and added sugars

• Use the Nutrition Facts label and ingredients list to limit items high in sodium, saturated fat and added sugars
• Choose vegetable oils instead of butter and oil-based sauces and dips instead of ones with butter, cream or cheese
• Drink water instead of sugary drinks