Before you eat, think about what goes on your plate or in your cup or bowl.

Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories.
Try some of these options.:
 

Make half your plate fruits and vegetables.

• Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main and side dishes.
• Eat fruit, vegetables, or unsalted nuts as snacks—they are nature's original fast foods.

Switch to skim or 1% milk.

• They have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.
• Try calcium-fortified soy products as an alternative to dairy foods.
• Make at least half your grains whole.

Make at least half your grains whole.

• Choose 100% wholegrain cereals, breads, crackers, rice, and pasta.
• Check the ingredients list on food packages to find whole-grain foods

Vary your protein food choices.

• Twice a week, make seafood the protein on your plate
• Eat beans, which are a natural source of fiber and protein
• Keep meat and poultry portions small and lean.