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fruit and vegetables laid out on kitchen countertop

Let’s Learn

Don’t skip breakfast. Get enough sleep. Be active. Make good food choices. It all adds up to a healthy you.

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Is Your Meal Balanced

A healthy meal should include:

1-2 cups of vegetables
1-2 servings of grains (ounce of bread, ½ cup of cooked grains or pasta)
3-4 ounces of protein (meat, chicken, fish, dry beans, dry peas or lentils)
Three ounces of meat is about the size of a deck of playing cards
½ cup of cooked dry beans or dry peas is about one ounce
Low-fat milk or dairy product
½-1 cup of fruit

Choose More Fruits and Vegetables

Eat a variety of colors every day.

Fruits and vegetables are an important part of our diet. They provide many important vitamins, minerals, and other nutrients that our bodies need to stay healthy. Fruits and vegetables are high in fiber, so they help keep us feeling full without a lot of calories. Each color has different benefits, so make sure to eat a variety.

Make a stir-fry with whatever vegetables you have on hand
Fresh, frozen, and canned – they all count! (look for fruits packed in their own juice, instead of heavy syrup)
Add sliced banana or berries to yogurt.
Add vegetables to your sandwich – lettuce, tomato, bell pepper, etc.
Add an extra vegetable to your soup or chili – corn, beans, carrots, peas, etc.
Have fruits and veggies ready to eat in the refrigerator. Washed, sliced, and ready to grab and go.
Make fruit smoothies!

It’s All About Colors

Red: strawberries, watermelon, red bell peppers, tomatoes

Yellow/Orange: carrots, corn, yellow squash, sweet potato, oranges

Green: spinach, broccoli, grapes, kiwi

Blue/Purple: blueberries, eggplant, plums, red cabbage

White: potatoes, onions, cauliflower

Quick and Easy Snack Ideas

Apple slices and cheese
Banana and peanut butter
An orange
Applesauce and graham crackers
Carrot and celery sticks with ranch dip
Salsa and cucumber slices

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Eat more protein

Protein is an important nutrient our body needs to keep it functioning well – for growth, healing, and repair. Including more protein foods in our meals and snacks can help us maintain muscle mass and also help keep us feeling full and satisfied.

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Choose a variety of foods
to meet your protein needs

Eggs
Poultry
Red meat
Seafood
Beans
Peas

Lentils
Nuts
Seeds
Soy
Dairy foods such as milk and yogurt

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Include protein foods
with meals and snacks

A palm-sized serving of meat, poultry or seafood (3 ounces)
1 egg
½ cup beans, peas, or lentils
1 ounce nuts or seeds
2 Tablespoons nut or seed butter
3 ounces soy

Choose lean cuts of meat, and prepare in ways that cut down on calories, like baking, roasting, or grilling.

Budget-friendly ways to add protein:

**Individuals with certain medical conditions, such as chronic kidney disease, should talk with their doctor before making any modifications to their protein intake.