1. Create A Great My Plate

2. Make ½ Your Grains WHOLE Whole grains contain the entire Grain Kernel (Bran, Germ & Endosperm) Whole Wheat BreadWhole Grain PastaBrown Rice

3. Refined VS Enriched Grains Refined Grains have the bran & germ removed during Milling –Results:  Longer shelf life  Finer texture  Removes Dietary Fiber, Iron & other ingredients Enriched Grains are Refined grains that have some nutrients such as B- Vitamins, & Iron but NOT Fiber added back in!! Color is NOT an indicator that bread is a whole grain. Molasses & Food Coloring can result in a brown color

4. Vegetable SubGroups  Dark Green Veggies  Red & Orange Veggies  Starchy Veggies  Other Veggies  Beans & Peas Vary your Veggies!! Eat a wide variety & fill your plate with a little more than ¼ Veggies

5. Fruits Fresh, Frozen, Canned or Dried Fruits are Acceptable!! Avoid Fruits canned in Syrup. Choose Fruits canned in Water or 100% Juice Whole Fruits are Better than Juices because they add Fiber to your Diet!!

6. Get More Fruit in Your Diet!!!  Add to Cereal or Pancakes  Drink 100% Fruit Juice  Pack Fruit for Lunch or Snacks  Add Fruits to Salads  Have Fruit for Desert  Pack Dried Fruit  Make a Fruit Smoothie with Milk or Yogurt

7. The Skinny on Protein……. Non Meat Sources of Proteins:  Eggs  Nuts & Seeds (Peanut Butter & Almond Butter included)  Beans  (Kindney, Garbanzo, Black, Refried..)  Dried Peas  Tofu  Tofu Products  Soy Products  Hummus

8. Making Healthy Protein Choices  Remove the skin from Chicken  Limit Breading, which soaks up extra fat  Choose LEAN cuts of meat & poultry  Bake, Broil or Grill instead of frying  Choose Low-Fat Luncheon meats instead of things like Bologne & Salami

9. What’s in the Dairy Group???  Milk  Soymilk  Yogurt  Cheese  Milk based deserts (pudding, ice cream, frozen yogurt) What’s NOT in IT???  Cream Cheese  Heavy Cream  Butter  SourCream

10. How to get Calcium if you Don’t Drink MILK…  Calcium Fortified Fruit Juices  Cereals  Breads  Rice Milk  Almond Milk  Tofu  Soy Products  Leafy Greens (Kale, Collard Greens, Spinach…)

11. Limit Oils & Other Fats  Saturated & TransFats are Solid Fats are solid at room temperature  Saturated Fats are in Animal Products  Trans Fats are found in processed foods & are the worst fat for your body ;-(