You can enjoy your meals while making small adjustments to the amounts of food on your plate. Healthy meals start with more fruits, vegetables, grains, protein foods, and dairy. Drink and eat less sodium, saturated fat, and added sugars.
Get to know the foods you eat
Use the SuperTracker to find out what kinds of foods and how much to eat and to get tips and support for making better food choices.
Take your time
Be mindful to eat slowly, enjoy the taste and textures, and pay attention to how you feel. Use hunger and fullness cues to recognize when to eat and when you’ve had enough.
Use a smaller plate
Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.
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 is in your meals.
Satisfy your sweet tooth in a healthy way
Indulge in a naturally sweet dessert dish — fruit! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.
Choose to eat some foods more or less often
Choose more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. Cut back on foods high in solid fats, added sugars, and salt.
Find out what you need
Get your personalized plan by using the SuperTracker to identify your food group targets. Compare the foods you eat to the foods you need to eat.
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.
Check out the SuperTracker's Food-A-Pedia to look up and compare nutrition information for more than 8,000 foods.
Make treats “treats,” not everyday foods
Treats are great once in a while. Just don’t make treat foods an everyday choice. Limit sweet treats to special occasions.