Tips for Eating Right Food

Here are some simple things you can do to eat better:

• Start every day with a healthy breakfast.
• Eat more fruits and vegetables.
• Choose whole grains like 100% whole wheat bread, oatmeal or brown rice instead of refined grains like white bread and rice.
• Choose low-fat or nonfat milk, cheese and yogurt.
• Don’t let sugary soda or other sweets crowd out healthy foods and beverages.
• Go easy on mayonnaise, creamy sauces and added butter.
• When you eat out, consider a salad with grilled chicken and fat-free or low-fat dressing. Even take-out and high-fat foods can be part of a balanced diet if you don’t eat them every day and don’t eat too much of them. For example, eat only a child’s order of french fries or one slice of pizza.
• Watch how much you eat. Even if you eat a healthy mix of foods, if you weigh too much you’re at a higher risk for diabetes, heart disease and other health problems. Value-size servings aren’t a bargain if you’re eating more than your body needs.
• Remember that food with labels that say “low-fat,” “reduced fat” or “light” aren’t necessarily low in calories. Fat-free or low-fat muffins or desserts can have even more sugar than the full fat versions.
• Don’t eat in front of the TV or in other situations out of habit. Instead of reaching for that cookie, do something else like call a friend or take a walk.
• Be aware of when, where and why you eat, and try to eat balanced meals throughout the day.