Make better food choices – 10 tips for women’s health
Nutrition Education Series
Make yourself a priority and take time to care for yourself. And, make time to be physically active, so you can do the things you want to do.
|find out what you need
Learn about your nutritional needs. Research information based on your age, gender, height, weight, and physical activity level.
|eat whole grains more often
Choose whole grains like brown rice and whole-grain pastas and breads more often. Foods with a high-fiber content can help give you a feeling of fullness and provide key nutrients.
|enjoy your food but eat less
Use a smaller plate at meals to help control the amount of food and calories you eat. Palm-sized portions are a good rule of thumb. Take time to enjoy smaller amounts of food.
|learn what is in your food
Use both ingredient and Nutrition Facts labels to discover what’s in the food you are eating. Learn what those foods contain.
|strengthen your bones
Choose foods like fat-free and low-fat milk, cheese, yogurt, and fortified soymilk to help strengthen bones. Be sure your morning coffee includes fat-free or low-fat milk.
cut back on some foods
Cut calories by cutting out foods high in solid fats and added sugar. Limit fatty meats like ribs, bacon, and hot dogs. Choose cakes, cookies, candies, and ice cream as just occasional treats.
|make half your plate fruits and vegetables
Add fruit to meals as partof main or side dishes.Choose red, orange, or dark-green vegetables like tomatoes,
sweet potatoes, and broccoli, along with
other vegetables for meals.
|be a better cookTry out healthier recipes that use less solid fat, salt, and sugar. Eat at home more often so you can control what you are eating. If you eat out, check and compare nutrition information. Choose healthier options such as baked chicken instead of fried chicken.|
Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the
|be active when you can
Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week.
You might also enjoy:
ChooseMyPlate.gov helps you choose the types and amounts of food and beverages you need.
Thank you for spending time with us today. Wishing you the best of health!
Source: Center for Nutrition Policy and Promotion, USDA is an equal opportunity provider and employer. Go to www.ChooseMyPlate.gov for more information.