Tips to Eat³

Tips for Eating Well

To increase the number of fruits and vegetables you eat each day:

  • Add fruit to your morning cereal
  • Have a salad for lunch or add vegetables such as pepper, cucumber, or tomato slices to your sandwich
  • Eat at least two vegetables with dinner; vegetables should take up the largest portion of your plate

For recipes, ideas and much more, go to www.fruitsandvegggiesmatter.gov

To include more whole grains:

  • Try whole grain breads. Kids especially like whole grain pita (pocket bread)
  • Substitute whole wheat flour for half the white flour in your regular recipes
  • Have oatmeal for breakfast. You can make regular quick cook oatmeal by the bowl in your microwave. You don’t need to buy special oatmeal.

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

To control your energy intake:

  • Don’t get caught in “portion distortion”-thinking the amount you are served is the amount you should eat. Watch your portion sizes at home too-measure how much the cups, bowls and plates you ordinarily use actually hold. You may be surprised.
  • Replace some of the energy-dense foods such as meat and cheese with vegetables in “mixed dishes” such pizza, soups, sandwiches and casseroles
  • Watch the condiments and other additions to the foods you eat. Salad dressings, oils, butter/margarine and syrups contain lots of calories

To come up with a food plan that meets your energy needs, go to www.mypyramid.gov

Tips for Eating Local Foods

  1. Make a Trip to the Farmers Market
    Find a farmers market near you online
  2. Buy Local at the Peak of the Season
    Find out when produce is in season online
  3. Don’t Pass By the Roadside Stand
    Find out about the local farms and roadside stands in your county by visiting your local Cornell Cooperative Extension Office. Maps are available for the following counties:
     • Chenango County
    • Delaware County
    • Madison County
    • Herkimer County
  4. Buy a Farm Share
    Find a Community Supported Agriculture (CSA) online
  5. Restaurants are Buying Local, Too
    Find a restaurant that features local food online

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 about the undertaking (perfection isn’t necessary).
  4. Make meals quick, easy, and nutritious. Try the ‘Meal of the Week’ featured at local supermarkets and grocery stores.
  5. Shop for food and prepare meals 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. Work toward happy, relaxing conversations at meals.
  10. Respect each individual’s right to decide how much to eat.

For more information on Getting Started on Family Meals and Family Meals with Growing Children, go to the Eat Better Eat Together website