WHAT’S on your Plate?
• Focus on enjoying a variety of foods every day.
• Eat mostly vegetables and fruit; whole-grain foods (brown rice, quinoa, barley, whole-grain breads and pastas); and protein foods (legumes, nuts, seeds, tofu, lean meats, fish, unsweetened lower-fat yogurt, lower-fat milk and cheeses).
• Choose foods with healthy fats: nuts and seeds, avocados, fish and unsaturated oils (such as olive and canola). • Limit highly processed foods such as deli meats and fast food.
• Choose water over sugary drinks like soda or fruit juice. Water is the best way to stay hydrated without adding calories.