Choose My Plate - Focus on Fruits

10 tips to help you eat more fruits

Eating fruit provides health benefits. People who eat more vegetables and fruits as part of an overall
healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health, such as potassium, dietary fiber, vitamin C, and folate (folic acid). Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Any fruit or 100% fruit juice counts as a part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

1. Keep visible reminders. Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
2. Think about taste. Buy fresh fruits in season when they may be less expensive and at their peak flavor. Add fruits to sweeten a recipe.
3. Think about variety. Buy fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.
4. Don’t forget the fiber. Make most of your choices whole or cut-up fruit, rather than juice, for the benefits that dietary fiber provides.
5. Be a good role model. Set a good example for children by eating fruit every day with meals or as snacks.
6. Include fruit at breakfast. At breakfast, top your cereal with bananas, peaches, or strawberries; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, try a fruit mixed with fat-free or low-fat yogurt.
7. Try fruit at lunch. At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy and convenient.
8. Experiment with fruit at dinner, too. At dinner, add crushed pineapple to coleslaw, or include orange sections, dried cranberries, or grapes in a tossed salad.
9. Snack on fruits. Dried fruits make great snacks. They are easy to carry and store well.
10. Keep fruits safe. Rinse fruits before preparing or eating them. Under clean, running water, rub fruits briskly to remove dirt and surface microorganisms. After rinsing, dry with a clean towel.

Choose My Plate - Dietary Guideline Tips

10 Tips to a Great Plate

Making food choices for a healthy lifestyle can be as simple as using these 10 Tips. Use the ideas in this list to balance your calories, to choose foods to eat more often, and to cut back on foods to eat less often.

1. Balance Calories - Find out how many calories YOU need for a day as a first step in managing your weight. Go to www.ChooseMyPlate.gov to find your calorie level. Being physically active also helps you balance calories. 
2. Enjoy your food, but eat less - Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough. 
3. Avoid oversized portions - Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.
4. Foods to eat more often - Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health—including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks.
5. Make half your plate fruits and vegetables - Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert.
6. Switch to fat-free or low-fat (1%) milk - They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
7. Make half your grains whole grains - To eat more whole grains, substitute a whole-grain product for a refined product—such as eating wholewheat bread instead of white bread or brown rice instead of white rice
8. Foods to eat less often - Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods. 
9. Compare sodium in foods - Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” ”reduced sodium,” or “no salt added.” 
10. Drink water instead of sugary drinks -  Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets.

Choose My Plate

Over the next few days we will be going over the new guidelines from ChooseMyPlate. This new guideline replaces the old Food Pyramid. We will look at the general guidelines and then over the next few days we will focus on specific areas of the new guidelines from ChooseMyPlate. 

Learning to Read Food Labels

Serving Sizes