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Eating Healthy Food Group

Posted on March 2, 2020January 23, 2022

Ideally, you should aim to have the following on your plate; 1/2 vegetables, 1/4 grains/starch and 1/4 of proteins and a small amount of fruit and dairy.

Here are some examples of healthy options and not-so-healthy options for each food group:

 Food GroupHealthy Options(low-fat, low-calorie)Not-So-Healthy
(high in fat, calories and/or sugar)
 Grains• Whole wheat bread, tortilla or cereals• Wheat pasta, brown rice, steel cut oats• Croissants, sweet rolls, doughnuts, muffins, pastries
• White rice, pasta made from enriched flour or durum
• Sugar-coated cereals
 Vegetables• Raw, leafy vegetables
• Cooked vegetables
• Vegetable juice
• Vegetables with butter, cream or cheese sauces
• Fried vegetables
 Fruits • Fresh fruit
• Dried, unsweetened fruit
• Fruits in pastries like apple pie
• Sugar-coated dried fruits
• Juice/drinks with sweeteners or sugar added
• Canned fruit with syrup
 Dairy• Skim or 1% milk
• Low-fat soy milk or lactose-free milk
• Low-or non-fat yogurt 
• 2% or whole milk
• Regular cheese
• Regular yogurt or yogurt with sugar/sweeteners added
 Proteins• Cooked lean meat, poultry without the skin, or fish
• Egg substitutes
• Peanut butter
• Bacon, sausages, hot dogs, hamburgers, luncheon meats
• Poultry with the skin on
• Beans cooked in fat or salt pork

HEALTHY SUBSTITUTIONS

  • Choosing fruits or vegetables for a snack or dessert
  • Using low-fat mayonnaise, cheese, dressing, or sauces
  • Using skim (1% milk) instead of 2% (whole milk)
  • Using plain, non-fat greek yogurt instead of sour cream
  • Eating white meat without the skin instead of dark meat on poultry
  • Baking or grilling instead of frying
  • Adding sliced veggies to your salad or fruit to your pancakes or cereal
  • Adding veggies like onions or mushrooms to your pizza or pasta
  • Adding veggies and beans to your soups and sauces
  • Snack on apples, bananas, or oranges instead of chips
  • Choose raw veggies like carrots or cucumbers with hummus
  • Make a smoothie from fresh or frozen vegetables and add juice or yogurt
  • Change up the ingredients in your favorite dishes to make them healthier
  • Choose cheeses that have a strong taste but fairly low in fat, such as Parmesan and feta
  • Choose good-quality ingredients
  • Choose foods with a variety of flavors, textures, and colors
  • Cook your veggies lightly (like broccoli, carrots and green beans), so they stay crisp and colorful
  • Instead of high calorie condiments, spice up your food with herbs, spices, low-fat salad dressings, lemon juice, vinegar, hot sauce, plain nonfat yogurt, and salsa
  • Experiment with new cooking techniques and recipes from books, the web, and videos or take a healthy cooking class
  • Share ideas and cooking tips with friends and family
  • Try new cuisines and ingredients from different cultures


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