Choosing Healthy Foods and Drinks

Plate full of vegetables and fruits

1. Fill Your Plate Half-Full of Vegetables & Fruits

Vegetables and fruits are loaded with nutrients and fiber, and they’re lower in calories than most other foods. Fill half of your plate with 1 to 2 servings of vegetables or fruits at each meal to fill up faster and stay full longer.

  • Steam, stir-fry, roast, or boil your vegetables.
  • Include raw vegetables or a side salad if you don't want to cook.
  • Opt for fresh whole fruits like apples or bananas when you're in a hurry.
Whole grains like quinoa, oats, barley

2. Include Whole Grains & Limit Refined Carbs

Whole-grain versions of carbohydrate-dense foods are healthier because they contain more fiber and nutrients. They help keep you full and sustain your energy longer.

  • Opt for whole wheat bread, whole-wheat pasta, or brown rice.
  • Include quinoa, barley, or oats in your diet.
Lean protein sources like tofu, beans

3. Add Lean Protein to Every Meal

Make 1/4 of your plate lean protein like meat, fish, beans, or eggs. Opt for skinless poultry, tofu, or egg whites to reduce fat and cholesterol.

  • Skinless chicken, tilapia, or ground turkey.
  • Beans, tofu, or eggs for plant-based options.
Healthy fats like avocado, olive oil, nuts

4. Limit Your Intake of Oils & Fats

Aim to get no more than 10% of your daily calories from saturated fats. Choose healthy fats like olive oil, nuts, and seeds, and avoid trans fats.

  • Healthy fats: Olive oil, avocado, nuts.
  • Avoid: Trans fats in margarine or processed snacks.
Glass of water with lemon

5. Drink Mostly Water & Limit Sugary Drinks

Water provides your body with the hydration it needs. Limit sugary drinks and choose water as your primary drink to stay well-hydrated.

Pizza or dessert

6. Allow Yourself Occasional Treats

It’s okay to splurge now and then. Plan for occasional treats like pizza or ice cream, but keep them to once or twice per week.

  • Enjoy pizza on a Friday night or ice cream on Sunday afternoon.
  • Balance your splurge by eating a lighter meal earlier in the day.