Tips to Eat³

Tips for Eating Well

Eat more fruits and vegetables every day:

  • Add fruit to your morning cereal.
  • Have a salad for lunch packed with different greens.
  • Add bell pepper, cucumber, lettuce and tomato slices to your sandwich.
  • For dinner, make half your plate fruits and vegetables.

For recipes, ideas and much more, go to: http://www.fruitsandveggiesmatter.gov/

Make at least half your grains whole grains:

  • Try whole grain specialty breads. Kids especially like whole grain pita (pocket) bread.
  • Use whole wheat flour instead of half the white flour in your recipes.
  • Eat oatmeal, with fruit, nuts and honey.
  • Try brown rice in place of white rice in your meals.

For recipes, ideas and information on health benefits of whole grains, go to: http://www.wholegrainscouncil.org/.

Enjoy your food, but eat less.

  • Try using 10 inch dinner plates to help you serve fewer oversized portions.
  • Choose foods rich in nutrients but lower in calories. Less “energy dense” foods such as fruits and vegetables will help you get the nutrients you need with less calories.
  • Don’t be fooled by salad dressings, syrups, catsup and other condiments. They contain “empty’ calories that are not rich in nutrients. 
  • When eating out, get a meal to share. If your meal has too much food, take half home.

To learn more about eating healthy every day visit http://www.choosemyplate.gov/.

Tips for Eating Local Foods

  1. Make a trip to the farmers market.
    Find a farmers market near you,and find out if that market takes EBT (Electronic Benefits) Cards.
  2. Buy local at the peak of the growing season.  
    Find out when produce is in season.
  3. Stop at roadside stands.  
    Find out about the local farms and roadside stands in your county by visiting your local Cornell Cooperative Extension Office, or by looking at county food guides.
  4. Buy a farm share or split the cost of a share with another family.     
    Find a Community Supported Agriculture (CSA).
  5. Restaurants are buying local, too.  Support them by finding a restaurant to eat at that features local food.

Tips for Eating Together

  1. Make eating together a priority.
  2. Aim for eating 3 or more meals a week together.
  3. Keep a sense of humor (you don’t have to be perfect).
  4. Make meals quick, easy, and healthy. Try the ‘Meal of the Month’ featured on the website
  5. Shop for food and cook together as a family.
  6. Make your meal quickly but eat it slowly.
  7. Turn off the TV during mealtime.
  8. Take telephone calls later.
  9. Take time to talk at meals.
  10. Respect each person’s right to decide how much to eat.