Eating to feel your best

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1 Eating to feel your best

2 Choose healthy foods. Eat foods from these groups every day. Grains Choose whole grain bread and pasta. Vegetables Choose dark green and bright red, yellow, and orange veggies. Go easy on foods like these. They have mostly fat or sugar. Meats, beans, nuts, and other proteins Choose lean meats. Limit red meats. Remove skin and fat from meat and chicken. 2

3 Fruit Fresh fruit is best. Drink juice made from 100% fruit, with no added sugar. Dairy foods Choose low-fat and non- fat products. Soy and rice milk can be dairy substitutes. Choose hard cheeses over soft cheeses. List some foods you plan to eat from each group. Grains Vegetables Fruits Dairy foods Meats, beans, nuts, and other proteins 3

4 Eat healthy servings of each kind of food. Here are 2 ways to help you know how much to eat: 1 Balance your plate. Divide your plate into 4 parts. Put vegetables and fruit on 2 parts (half the plate). Put a serving of grains on 1 part. Put a serving of meat or beans on 1 part. Add dairy. grains fruit dairy meat or beans vegetables 4

5 2 Use your hand to measure serving sizes. Your palm is about 1 serving of meat or beans. Your fist is about 1 serving of fruit, vegetables, or grains. Your thumb is about 1 serving of salad dressing, mayonnaise, or jam. The tip of your thumb is about 1 serving of butter, oil, or margarine. 5

6 Breakfast Here are some healthy choices: whole-grain dried cereal fresh fruit or raisins low-fat or non-fat milk glass of orange juice beans tortilla plantain grits and egg half a mango glass of low-fat or non-fat milk 6

7 toast low-fat or non-fat yogurt fruit rice porridge fresh fruit glass of soy milk oatmeal with chopped apples glass of low-fat or non-fat milk Add healthy foods you plan to eat for breakfast: 7

8 Lunch Here are some healthy choices: lentil soup cucumber with yogurt (raita) fruit noodles chicken, bok choy, broccoli tangerines peanut butter and jelly sandwich on wheat bread celery sticks low-fat chocolate milk 8

9 spinach wrap filled with veggies and beans papaya jicama glass of low-fat or non-fat milk turkey sandwich on wheat bread with lettuce and tomato low-fat or non-fat cottage cheese carrot sticks apple slices baked, skinned chicken breast small slice of corn bread salad peaches Add healthy foods you plan to eat for lunch: 9

10 Dinner Here are some healthy choices: whole wheat pasta meatballs, veggies tomato sauce green salad watermelon string beans baked pork chop baked potato applesauce low-fat frozen yogurt or glass of low-fat or non-fat milk salad chili beans with meat tortillas low-fat flan 10

11 greens rice and beans grilled chicken fruit cocktail in water or light syrup large salad, with veggies and hard boiled eggs whole wheat roll pineapple stir-fry veggies and fish with rice kiwi and kumquats Add healthy foods you plan to eat for dinner: 11

12 Snacks Here are some healthy choices: bowl of unbuttered popcorn bowl of seaweed (nori) snack whole-wheat crackers with a little cheese carton of non-fat fruit yogurt or plain yogurt small to medium sized apple cut raw celery sticks and peanut butter glass of low-fat chocolate milk fresh fruit dark chocolate bowl of soy beans (edamame) small dish of dried fruit small dish of unsalted nuts 12

13 Fruit smoothie made easy: /2 cup sliced fresh fruit 1/2 cup non-fat or low-fat yogurt 1/2 cup non-fat or low-fat milk 5 small ice cubes Put all ingredients in a blender. You might try... blueberries, strawberries, raspberries, pineapple, bananas, or a combination of fruits. frozen fruit. doubling or tripling the recipe for more people. soy milk, almond milk, or rice milk. Add healthy snacks you plan to eat: 13

14 Healthy choices for eating out FAST FOOD / SANDWICHES CHICKEN & BBQ PIZZA / ITALIAN EAT turkey breast sandwich on wheat bread with lettuce and tomato grilled chicken or grilled vegetable sandwich fruit salad pretzels BBQ chicken sandwich chicken breast without skin or breading green beans corn on the cob vegetable or chicken pizza with thin crust pasta with tomato (marinara) sauce and vegetables baked, broiled, or grilled fish or chicken pasta with grilled fish or chicken and vegetables low-fat frozen yogurt mashed potatoes salad GO EASY ON burgers potato salad risotto cheese mayo / salad dressings coleslaw cheese ask for half the amount of cheese garlic bread AVOID fries fried chicken stuffed crust pizza chips ribs cheese-stuffed noodles bacon / sausage salami shakes sauces with cream or cheese 14

15 Drink water instead of soda. MEXICAN ASIAN INDIAN DRINKS EAT beef or chicken soft tacos soup (miso, vegetable, pho) lentil soup water tostada sushi tandoori non-fat or low-fat milk grilled steak steamed or stir-fried chicken, veggies, or fish papadam, toasted 100% fruit juice whole beans non-fried vegetable or shrimp rolls herbal tea fresh salsa light soy sauce plain sparkling water GO EASY ON cheese noodle dishes naan guacamole fried rice sauces sauces waters and juices with added sugar coffee and tea (limit sugar and cream) alcohol AVOID fried chips fried spring rolls fried foods soda taco shells tempura curries with coconut milk hi-fructose juices refried beans sweet and sour pork curries with cream sweetened coffee and tea drinks sour cream crispy chicken milkshakes 15

16 How to balance your plate For more information: The My Plate image was created to help you remember to make healthy food choices. Visit to learn more. USDA does not endorse any products, services, or organizations. Visit lillyforbetterhealth.com for more information about healthy eating. HE PRINTED IN USA. 2016, Lilly USA, LLC. ALL RIGHTS RESERVED.

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