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Plan What You Eat

Posted on January 25th, 2012

Plan What You Eat


Congratulations on your commitment to making better choices about the foods you eat! You may already eat healthy and be physically active. Great work, we encourage you to maintain those healthy habits.

Changing how you think about food is a very important step in your commitment to eating right and making healthy food choices. It is good practice to plan your meals and snacks to avoid eating unhealthy food that can clog your  arteries and raise your glucose (sugar) levels.


Here are some steps you can take right away to eat healthy:


Lower fat and fewer calories




Review dietary guidance


  • Look at some sample eating plans to help you figure out how much of each food group (e.g., fruits, vegetables, grains, meats) you need to  eat each day.


Cook smart


  • Be careful when eating out, too.  Eat smaller portions and try to identify items on the menu that are lower in fat and calories. And don’t forget you can always ask for a healthier version of your selection.


Eat smaller portions 

  • The amount of food that appears on your plate in a restaurant has nearly doubled over the past 20 years.  This affects the way you  look at and serve food at home. Learn more about “portion distortion,” and the difference between a portion and a serving.



These friendly websites provided recommendations for “planning to eat right” and include tools to help you get started or maintain your eating style:


The National Heart, Lung, and Blood Institute’s we can! (Ways to Enhance Children’s Activity and Nutrition) has shopping lists, sample eating plans, and explains how to choose healthy foods when you eat out. is another great website that uses a plate icon to remind us to eat healthfully. It replaces the pyramid using a plate to show the five food groups and how much from each group we should eat each day at each meal.


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