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.fruitsandveggiesmatter.gov

To include more whole grains:

  • Try whole grain specialty breads. Kids especially like whole grain pita (pocket bread).
  • Substitute whole wheat flour for half the white flour in your recipes.
  • Have oatmeal for breakfast–but customize plain oats your way.  Add blueberries and honey to up the flavor while adding beneficial nutrients at the same time.

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’ll be surprised.
  • Replace some of the energy-dense foods such as meat and cheese with vegetables in “mixed dishes,” such as pizza, soups, sandwiches and casseroles.
  • Watch the condiments and other additions to the foods you eat. Salad dressings, oils, butter/margarine and syrups contain surprisingly many calories for their small portion sizes.

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 growing 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 in many counties, for example:  
     • Chenango County
    • Columbia County
    • Delaware County
    • Herkimer County
    • Madison County
    • Orleans County
    • Yates County
  4. Buy a farm share.     
    Find a Community Supported Agriculture (CSA) online.
  5. Restaraunts are buying local, too- support them by finding a restaurant to eat at 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 Month’ featured locally in participating counties.
  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: Eat Better Eat Together.


Last, but not least-enjoy your food!