Back to the Basics: Nutrition Tips for Healthy Eating

General
• Limit frequency of restaurant dining and fast food
• Limit frequency and portion size of desserts
• Drink 8-11 cups of water daily
• Avoid or limit all beverages with calories
• Make slow, gradual changes to nutrition plan

Vegetables
• Eat a variety of vegetables as frequently as possible
• Try to include all colors throughout the week (red, orange, green, yellow, purple)
• Season with herbs and spices rather than sauce, cheese, butter or oils
• Aim for vegetables to cover half of the entire plate

Fats
• Try lemon juice, vinegar or vinaigrette on salads (For a kick try salsa with fat free sour cream)
• Dip the fork into dressing first to limit the amount, but still add flavor
• In recipes, substitute applesauce for margarine, shortening and oils
• Remove hidden or unnecessary fat: butter on bread, cheese in sandwiches, use mustard rather than mayonnaise

Meats
• Choose lean cuts (loin, round, or flank)
• Avoid heavily marbled meats (brisket, ribs, T-bone, porterhouse, rump/chuck roasts, bacon, regular hamburger, etc.)
• Trim meats before and after cooking
• Remove skin from poultry before cooking
• Buy meats less than 3 grams of fat per ounce or labeled as 90% lean
• Limit egg yolks to 3 per week
• Try two egg whites or 1/3 cup egg substitute in place of one whole egg

Dairy
• Reduce milks stepwise from whole milk to skim or 1%
• Substitute low fat yogurt in place of mayonnaise or sour cream when cooking

Grains
• Aim to choose 100% whole grain breads, cereals, crackers and snacks
• Many grains are low in fat, but only recommended in proper portions