Helpful Hints

Eat healthy foods such as fruits and vegetables, fish, lean meats, chicken or turkey without the skin, dry peas or beans, whole grains, and low-fat or skim milk and cheese.

• Choose fresh or frozen food, instead of canned foods to keep your salt intake low as well.

Keep fish and lean meat and poultry portions to about 3 ounces (or the size of a deck of cards).

• Bake, broil, or grill it.  Try to stay away from fried foods.

Eat foods that have less fat, less sugar, and less salt.

• Look for low-fat, light products with low sodium on the labels.

Eat foods with more fiber such as whole grain cereals, breads, crackers, or brown rice.

• Here are some ways to cut 150 calories (ENERGY IN):
  • Drink water instead of a 12-ounce regular soda
  • Order a salad with lite dressing on the side, instead of french fries
  • Eat an egg-white omelet (example: Egg beaters), instead of whole eggs
  • Eat tuna canned in water (6-ounce can), instead of oil