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 Group | Healthy 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