The key to staying healthy is making sure there is a balance between what you eat and being active. Focusing on the micronutrients and food groups can help assure you get the nutrients your body needs. To do this, you must include foods from every food group and vary what you eat daily. Eating a wide variety at meals and snacks provides satiety and helps us to feel fuller longer.

Food Groups Include:

  • Starches/Carbohydrates: Grains, Bread, Cereals, Starchy Vegetables (Corn, Peas, Potatoes)
  • Protein: Meat, Fish, Eggs, Legumes, Nuts
  • Fruits: Fresh, Frozen and Canned Fruits, Fruit Juice
  • Vegetables: Fresh, Frozen and Canned Vegetables, Vegetable Juice       
  • Dairy: Milk, Yogurt, Cheese       
  • Healthy Fats: Avocado, Olives, Vegetable Oils

Remember to use your plate as a guide for accurate serving sizes. Half of the plate should be vegetables or fruits; one-quarter of the plate should be carbohydrates, and one-quarter of the plate should be protein, then consider adding a side of dairy to contribute to your well-rounded meal.

If you are someone who eats the same thing every day for breakfast, it is important to make an effort to vary your selections. Nothing drastic, but if you always choose cereal and milk with fruit juice, try incorporating a hot breakfast meal a few times a week. A breakfast sandwich with a whole-grain bagel, a slice of cheese, and an egg is an excellent alternative to cereal.

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