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Session 4-3

Ways to Eat Healthy

Healthy eating is determined both by HOW we eat and WHAT we eat.

A Healthy Meal

Using the MyPlate recommendations in mind, here’s WHAT to choose and WHAT to limit in designing a healthy meal to suit your taste
You’ll want to make:
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Half of your plate non-starchy veggies (broccoli, lettuce, peppers).

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A quarter of your plate grains and starchy foods (brown rice, potatoes, oatmeal).

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Another quarter of your plate low fat protein foods (chicken, lean meat, fish).

You can also have:
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A small amount of low fat dairy (1 cup skim milk).

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A small amount of fruit (one apple, half a banana, 1⁄2 cup berries).

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A drink that has low or no calories (water, sparkling water, coffee without sugar)

Key points to remember:

Choose items that are:

Low in calories, fat, sugar and sodium.

High in fiber and water.

High in vitamins, minerals, and protein.

Limit items that are:

High in calories, fat, and sugar.

Low in fiber and water.

ow in vitamins, minerals, and protein.

Food Substitutions to Consider

Here are some choices you could make instead of high-fat, high-calorie foods:
Pick low-fat foods:
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Choose fresh fruit and vegetables for snacks.

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Serve vegetarian dinners several times a week.

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Eat fruit for dessert.

Use low-fat versions of food:
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Use low-fat or fat-free margarine, mayonnaise, cheese, cream cheese, salad dressing, frozen
yogurt, sour cream.

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Use skim or 1% milk.

Use low-fat flavorings instead:
Food Low-fat flavorings you can consider
Vegetables, potatos Use herbs, spices, lemon juice, low-fat dressing to make veggies taste better.
Low-fat margarine (small amount), nonfat sour cream, nonfat broth, low-fat or fat-free plain yogurt, salsa, herbs, mustard, lemon juice
Bread Nonfat cream cheese, low-fat margarine (small amount), all-fruit jams
Salads Nonfat or low-fat salad dressing, lemon juice, vinegar
Pasta Spaghetti sauce with low-fat protein, chopped vegetables, white sauce made with skim or 1% milk
Meats BBQ sauce, hot sauce, catsup, lemon juice, or Worcestershire sauce.

Find ways to lower the fat you eat

Chose low fat meats:
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Buy lean cuts (round, loin, sirloin).

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Trim all the fat you can see.

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Remove the skin from chicken and turkey.

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Choose white meat poultry.

Cook in healthier ways:
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Bake, roast, broil, barbecue, or grill instead of frying.

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Cook meats without adding fat.

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Use an Air Fryer - Only add 1 teaspoon vegetable oil.

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Stir-fry thinly sliced meat using cooking spray.

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Drain-off fat after cooking meat and blot with a paper towel.

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Poach or boil eggs, or scramble with cooking spray.

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Use two egg whites instead of a whole egg.

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Microwave, steam, or boil vegetables.