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
- 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