||FOCUS ON WHOLE FRUITS
- Include fruit at breakfast! Top whole-grain cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.
- Try a new fruit for a snack. Fruits vary in vitamins and minerals so mix it up!
- Add your favorite fresh or canned fruit to a salad or enjoy as a side.
- Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
- On long car trips, pack fruit to snack on! Bananas, apples, grapes, and plums all travel well, as do dried fruit such as raisins, cranberries or apricots.
||VARY YOUR VEGGIES
- Cook a variety of colorful veggies. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.
- Make each meal colorful by adding red, dark-green, yellow, or orange vegetables to your plate.
- Use dark leafy greens, like romaine lettuce and spinach, to make salads. Add red and orange veggies for extra color and nutrition!
- Cook it once, eat twice. Make extra vegetables and save some for later.
- Vary your veggies by adding a new vegetable to a different meal each day.
||MAKE HALF YOUR GRAINS WHOLE GRAINS
- Add brown rice to your stir-fry dishes. Combine your favorite veggies and protein foods for a nutritious meal!
- Use whole-grain bread when making a sandwich. If you choose refined-grain bread, make sure it’s enriched by checking the ingredients list.
- Pack a whole-grain snack for work or when you’re on the go. Whole-grain cereal or crackers and plain popcorn are great choices!
- Mix whole-grain cereal with nuts and dried fruit for a great afternoon snack.
- Try something new—choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.
||VARY YOUR PROTEIN ROUTINE
- Next taco night, try adding a new protein, like shrimp, beans, or beef.
- Make colorful kabobs with your favorite protein foods and veggies! Enjoy the kabobs grilled or roasted.
- Serve seafood twice a week—it’s simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.
- Enjoy hard-cooked eggs as a snack, on salads, or in main dishes.
- Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.
||MOVE TO LOW-FAT OR FAT-FREE MILK OR YOGURT
- Enjoy a low-fat yogurt parfait for breakfast. Top with fruit and nuts to get in two more food groups.
- Be a role model! Parents and caregivers who drink milk and eat dairy foods show kids that it is important for their health.
- Leave room for some milk in your morning caffeine routine. Make or order your coffee, latte, or cappuccino with low-fat milk.
- Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.
- To get calcium at lunch, add cheese to your sandwich. When choosing dairy products, fat-free and low-fat dairy are good options.
||DRINK AND EAT BEVERAGES AND FOOD WITH LESS SODIUM, SATURATED FAT, AND ADDED SUGARS
Salt and Sodium
- Taste your food before you reach for the salt shaker. Spices and herbs are a great way to add extra flavor.
- Cook at home! Preparing your own food helps you decide the amount of salt used in meals.
- Trim visible fat from meat before cooking or remove the skin from poultry to reduce saturated fat.
- Try a bean chili or roll up a tortilla with hummus and veggies for a low-saturated fat meal.
- Help kids learn about added sugars in foods. Read the ingredients and compare different foods together.
- Fruits can help you satisfy your sweet cravings. Make it fun with a fruit kabob using bananas, apples, pears, and orange sections.