October - Sherburne-Earlville Central School District

10tipsNutritionEducation Serieschoose MyPlate10 tips to a great plateMaking 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 foodsto eat less often.1balance caloriesFind out how many calories YOU need for a dayas a first step in managing your weight. Go towww.ChooseMyPlate.gov to find your calorie level. Beingphysically active also helps you balance calories.2enjoy your food, but eat lessTake the time to fully enjoyyour food as you eat it. Eatingtoo fast or when your attention iselsewhere may lead to eating toomany calories. Pay attention to hungerand fullness cues before, during, and after meals. Usethem to recognize when to eat and when you’ve hadenough.3avoid oversized portionsUse a smaller plate, bowl, and glass. Portion outfoods before you eat. When eating out, choose asmaller size option, share a dish, or take home part ofyour meal.4foods to eat more oftenEat more vegetables, fruits, whole grains, and fat-freeor 1% milk and dairy products. These foods have thenutrients you need for health—including potassium, calcium,vitamin D, and fiber. Make them thebasis for meals and snacks.6switch to fat-free orlow-fat (1%) milkThey have the same amount ofcalcium and other essential nutrients aswhole milk, but fewer calories and lesssaturated fat.7make half your grains whole grainsTo eat more whole grains, substitute a whole-grainproduct for a refined product—such as eating wholewheatbread instead of white bread or brown rice instead ofwhite rice.8foods to eat less oftenCut 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 asoccasional treats, not everyday foods.9compare sodium in foodsUse the Nutrition Facts labelto choose lower sodium versionsof foods like soup, bread, and frozenmeals. Select canned foods labeled“low sodium,” ”reduced sodium,” or“no salt added.”5make half your platefruits and vegetablesChoose red, orange, and dark-green vegetables liketomatoes, sweet potatoes, and broccoli, along with othervegetables for your meals. Add fruit to meals as part ofmain or side dishes or as dessert.Center for NutritionPolicy and Promotion10are a major source of added sugar, and calories, in Americandiets.Go to www.ChooseMyPlate.gov for more information.drink water instead of sugary drinksCut calories by drinking water or unsweetenedbeverages. Soda, energy drinks, and sports drinksDG TipSheet No. 1June 2011USDA is an equal opportunityprovider and employer.16 THE Maroon AND White