How-To: Find Greater Balance

Whole Grains

Start every day the whole grain way

Give your body more nutrients than refined, white grains provide.

Whole grains make your body work harder to break them down. They help you feel full longer.

You may already eat a variety of grains—perhaps there’s a whole-grain version of the foods you love

• Brown Rice
• Oats
• Quinoa
• Whole grain cornmeal

Plus! Whole grain versions of

• Breads and rolls
• Pasta
• Cereal

Back Next: Veggies

Colorful vegetables

Vary your veggies!

To get a variety of nutrients, eat many colors of the rainbow every day.

Try vegetables raw and cooked in different ways. Enjoy leafy greens as often as possible.

Look for vegetables that are in season, when they taste best and cost less.

Break out of a veggie rut with one new item from this list

• Beans
• Cabbage
• Carrots
• Cauliflower
• Greens
• Mushrooms
• Onions
• Peppers
• Squash
• Tomatoes

Back Next: Fruit

Whole fruits

Focus on whole fruits!

Whole, fresh fruits contain natural sugars in small amounts. Fruit gives you quick energy and has vitamins, minerals and fiber.

100% fruit juice has a lot of sugar. Think of it as a “sometimes” food.

Enjoy your fruit raw or minimally cooked.

There are so many sweet, delicious fruits to choose from. Add a new one to your basket this week!

• Apples
• Bananas
• Berries
• Grapefruit
• Grapes and raisins
• Melons
• Oranges and tangerines
• Pears
• Pineapple

Back Next: Protein

Protein from plants

Prioritize protein foods

Whether you’re a vegetarian or not, enjoy some protein from plants. These foods often have more fiber and less saturated fat than foods that come from animals. They can also be cheaper and last longer.

Add a low-cost, high-protein kick to soups and stews—just stir in canned or cooked dried beans or lentils.

Introduce a new source of protein to your meals

• Dried beans
• Lentils
• Nuts and nut butters
• Seeds and seed butters
• Tofu
• Tempeh

Back Next: Drinks

Better-for-you beverages

Rethink your drink

Water is the perfect drink for a healthy body. If you want something else for a change, try beverages made with water, unsweetened milk or milk substitutes, and whole, natural foods.

Try flavoring your drinks with fruit slices, herbs, spices or vanilla extract.

Trading up your beverages doesn’t have to be boring

• Water
• Water flavored with fresh fruit
• Iced or hot herbal teas
• Unsweetened milk

Back Next: Fats

Healthy fats

Be careful with saturated fats

The body actually needs different kinds of fats. In fact, without fat, your body cannot use some of the vitamins you eat.

Healthy fats are plentiful in many whole foods. Saturated fats, however, should stay below 10% of your total daily calories. Limiting highly processed foods will help meet this goal.

Fats are also slow to digest—this can help you stay full for a long time.

Children’s brains need healthy fats, too.

Mix up the healthy fats in your diet

• Olive, vegetable and canola oil
• Avocados
• Fatty fish, such as salmon and sardines
• Nuts and seeds
• Olives

Back Next: Finish