HEALTHY EATING HABITS How can I make healthier food choices?
• Focus on fruits. Eat a variety of fruits—fresh, frozen, canned, or dried—rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day. An example of 2 cups is 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches. • Vary your veggies. Eat more: • dark green veggies, such as broccoli, kale, and other dark leafy greens • orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash • beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils • Get your calcium-rich foods. Each day, drink 3 cups of low-fat or fat-free milk. Or, you can get an equivalent amount of low-fat yogurt and/or low-fat cheese each day. 1.5 ounces of cheese equals 1 cup of milk. If you don’t or can’t consume milk, choose lactose-free milk products and/or calcium-fortified foods and drinks. • Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crack
• Focus on fruits. Eat a variety of fruitsfresh, frozen, canned, or driedrather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day. An example of 2 cups is 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches. • Vary your veggies. Eat more: • dark green veggies, such as broccoli, kale, and other dark leafy greens • orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash • beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils • Get your calcium-rich foods. Each day, drink 3 cups of low-fat or fat-free milk. Or, you can get an equivalent amount of low-fat yogurt and/or low-fat cheese each day. 1.5 ounces of cheese equals 1 cup of milk. If you don’t or can’t consume milk, choose lactose-free milk products and/or calcium-fortified foods and drinks. • Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, cracker
