1. It’s not always easy to make healthy food choices, but following these great tips provided by ChooseMyPlate.gov could start you in the right direction!

2. MyPlate Daily Recommendations Switch to fat-free or low-fat milk Try to eat 8 ounces of Seafood per week Make ½ Your Plate FRUITS & VEGGIES Make ½ Your Grains WHOLE Grains

3. Find your calorie level at www.ChooseMyPlate.gov Balance Calories Find out how many calories you NEED for a day as a first step in managing your weight. Physical activity helps you balance calories.

4. Enjoy your food, but Eat Less Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories.

5. In order to enjoy your food more, but eat less… Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough.

6. Hunger and Fullness Cues HUNGRY Stomach feels empty Stomach starts to “growl” You may start to salivate or “drool” when you start thinking about food The last time you ate was 2-3 hours ago FULL You are satisfied, but not “stuffed” You feel light and energized There is room for a little more food, but you have controlled your portions You aren’t experiencing any hunger cues http://www.healthylifestylebalance.com/hunger-fullness-scale.html

7. Avoid OVERSIZED Portions Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.

8. Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health— including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks. Foods to Eat More Often

9. Cut back on foods high in solid fats, added sugars, and salt. Use these foods as occasional treats, not everyday foods. Foods to Eat Less Often

10. Compare Sodium in Foods Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” ”reduced sodium,” or “no salt added.”

11. Drink Water Cut calories by drinking water. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets. Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.