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I am currently creating a bulletin board full of nutrition information at work and I wanted to share it with all of you! Here are a few tips to eating a healthy, well-balanced diet. (I could go on for days about nutrition but I decided to shorten it up to make it easy to follow).
Get Your Plate in Shape:
  • žVegetables, fruits, whole grains, lean proteins and low-fat dairy products contain the nutrients you need to maintain a healthy lifestyle
  • žMake sure your eating plan includes foods from all the food groups and in appropriate portions
  • žYou are in control of what you are eating; make it good

Fruits & Vegetables:

  • žMake half your plate fruits and vegetables
  • žEat the rainbow, especially dark-green, red and orange fruits and vegetables
  • žWhen buying fruits and vegetables, choose fresh and frozen or canned with no or low-sodium
  • žMake sure every meal and snack has at least one fruit or vegetable in it, or both


  • žMake at least half your grains whole
  • žChoose brown rice, barley, oats or quinoa for your sides or main ingredients
  • žSwitch to 100% whole-grain bread, tortillas and crackers
  • žThe word 100% whole-wheat/grain needs to be the first ingredient on the Nutrition Panel for it to truly be a whole- grain product


  • žSwitch to fat-free or low-fat dairy products
  • žThey have the same amount of calcium and other essential nutrients as whole milk, but less fat and fewer calories
  • žIf you don’t eat dairy then switch to lactose-free products or a calcium-fortified soy/almond/coconut beverage, yogurt or cheese


  • žVary your protein choices
  • žEat a variety of foods each week from the protein group like seafood, beans, nuts, lean meat, poultry and eggs
  • žEat more plant-based proteins such as nuts, beans, whole grains and whole soy foods
  • žAt least twice a week make fish and seafood the protein on your plate
  • žKeep meat and poultry portions lean and limit to 3 oz a meal

Empty Calories:

  • žCut back on sodium and empty calories from solid fats and added sugars
  • žDrink water instead of sugary drinks like soda, fruit drinks, sweetened teas and coffee
  • žCompare sodium in your food choices and choose those with the least amount
  • žSeason foods with herbs and spices versus salt
  • žUse heart-healthy oils in place of butter or shortening
  • žHave smaller portions of the foods you just can’t resist (cookies, cake, etc) or re-make them into something more nutritious

A Balancing Act:

  • žYou can’t get all of the vitamins and minerals you need from just ONE food group, you need them all!
  • Pyramid Group Major Nutrients Provided
    Bread, cereal, rice, pasta, potatoes and corn Carbohydrate, B vitamins, iron, folate, fiber, phytochemicals
    Fruits and vegetables Vitamins A & C, carbohydrates, fiber, folic acid, potassium, phytochemicals
    Dairy and dairy alternatives Calcium, riboflavin, protein, phosphorous, vitamins A & D, phytochemicals
    Meat and meat alternatives Protein, iron, zinc, B vitamins, fiber
    Unsaturated fat and oil Fat, vitamin E
    Saturated & trans fats Fat
    Sweets Fat, carbohydrate

Healthy Eating Food Pyramid

  • Servings Most women & some older adults Children, adolescent girls, active women, most men Adolescent boys and active men
    Caloric level ~1,600 ~2,200 ~2,800
    Bread group 6 9 11
    Fruits & veggies 5 7 11
    Dairy 2-3 2-3 2-3
    Meat 2, for a total of 5 oz 2, for a total of 6 oz 3, for a total of 7 oz

Remember, these are just general nutrition guidelines to follow, please let me know if you have any questions!