Eat 3 meals every day at regular times.

There are no bad foods, just bad portion sizes.

  • Eat fruits and lots of veggies
  • Increase fiber
  • Lower fat
How much protein?
  • Size of the palm of your hand
  • For women: 3-5 ounces
  • For men: 4-7 ounces
How much starch?
  • Size of your fist for each portion
  • If you’re eating large portions, take steps to eat smaller portions
  • Have starch food with every meal
How much fruit & vegetables?
  • Fill your 2 hands with fruits and veggies and you will have a good portion for your meal
  • Include a fruit with breakfast
  • Include 2 or more veggies at lunch and dinner – add a fruit if you’d like
  • Choose a fruit or veggie for a snack
Ideas for reducing fat
  • Choose leaner cuts of meat, trim off the outside fat and remove the skin from poultry
  • Bake, broil or grill instead of fry
  • Use low-fat or nonfat milk and milk products
  • For a low-fat protein eat more beans – add beans to salads or soup
Ideas for increasing fiber
  • Build meals around fruits, vegetables and grains
  • Choose cereals that are high in fiber
  • Eat low-fat grain products such as whole wheat breads, brown rice and corn tortillas
  • Drink plenty of water to help more fiber through your system
Veggie ideas
  • Strain and drain canned veggies before cooking
  • Use veggies to add color
  • Potatoes, squash and corn count as a starch – not vegetables

SOURCES: DEVELOPED BY: ROBERT C. BYRD CENTER FOR RURAL HEALTH AT MARSHALL UNIVERSITY