Our Core Nutritional Lessons
- Make half your plate fruits and vegetables
- When making your plate for a meal, follow the
“plate method”. Fill half of your plate with fruits and veggies and fill the
other half with protein and whole grains
- Make half your grains whole grains
- Throughout the day be mindful of your grain
choices. Half of the grains you eat each day should be considered a whole grain
such as whole wheat bread, whole oats, brown rice, whole wheat pasta, whole
wheat tortillas, etc. Whole grains have more fiber which keeps you full longer,
helps with digestion and can play a role in lowering cholesterol levels in your
- Everything in moderation
- It’s okay to eat sweets and less healthful
foods, but this should be done in small quantities and less often than foods
that are more healthful for your body.
- Strong bodies need strong bones: Milk Matters!
- Your body needs calcium and vitamin D to build
strong bones and teeth. You can only build your bones as a child – once you
reach adulthood you can no longer make your bones stronger! Milk has protein,
calcium and vitamin D! Drinking low fat plain milk is lower in calories, fat
and sugar than drinking whole milk or flavored milk.
- Focus on whole fruits (over canned fruit and
- Fruit is packed with vitamins and fiber and is
lower in calories than other snack foods. By choosing whole fruits over canned
fruit and fruit juice, you are getting less sugar and more fiber!
- Vary your veggies (dark green, red and orange,
legumes, starchy and other vegetables)
- By choosing different vegetables throughout the
day and week, you are getting different vitamins and minerals in your diet.
Choose a rainbow of colors!
- Vary your protein routine (seafood, lean meats
and poultry, eggs, legumes, soy products, nuts and seeds)
- Choose lean proteins more often (skinless
chicken, lean beef, turkey and fish) as these are lower in fat and saturated
fat. Try having a meal each week where your protein comes from a plant source
(soy products, legumes, nuts and seeds).
- Limit added sugars: less than 10% daily calories
- Limit sugary drinks and choose water or
unflavored milk most often. Save sugary desserts/snacks for special occasions
and substitute fruit and yogurt for dessert.
- Limit saturated fat: less than 10% daily
- Choose low fat dairy products and lean meats to
lower saturated fat intake. When eating foods higher in fat check the label to
make sure most of the fat is coming from unsaturated
fat instead of saturated or trans-fat! Your body needs fat, so choose
healthy (unsaturated) fats over saturated fats.
- Limiting sodium may help prevent high blood
pressure. Choose more whole/fresh foods such as fruits, veggies, meats and
whole grains over processed pre-packaged foods.