1 Make half your plate fruits and vegetables: Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert.
2. Make half the grains you eat whole grains: An easy way to eat more whole grains is to switch from a refined-grain food to a whole-grain food. For example, eat whole-wheat bread instead of white bread.
3. Switch to fat-free or low-fat milk: Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
4. Choose a variety of lean protein foods: Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group.
5. Check sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals.
6. Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages.
7. Eat some seafood: Seafood includes fish and shellfish. Seafood has protein, minerals, and omega-3 fatty acids.
8. Cut back on solid fats: Eat fewer foods that contain solid fats such as cakes, cookies, and other desserts.