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  • Take your time when you eat, enjoy the taste and textures. Use hunger and fullness cues to recognize when to eat and when you’ve had enough.
  • Use a smaller plate to help with portion control.
  • Choose more vegetables, fruits, whole grains and fat-free or 1% milk and dairy products.
  • Sip smarter and drink water or other calorie-free beverages, 100% juice or fat-free milk when you are thirsty. Soda and other sugar-sweetened beverages contain added sugar and are high in calories.
  • If you eat out, choose healthier options. Check and compare nutrition information about the foods you are eating. Preparing food at home makes it easier to control what’s in your meals.
  • Make “treats” treats and not everyday foods. Limit sweet treats to special occasions.


Go to www.ChooseMyPlate.gov for more information.