Did you know?
Popcorn is a whole grain and can be a nutritious snack! Go lightly on the butter and salt when you need to keep calories and sodium down.

Get the most nutrition bang for your buck.

Healthy choices can be made both at home and at a restaurants. Where you eat isn’t as important as what you eat.

Eating at home
Tips for more nutritious options:

• Eat something from each food group for a balanced meal.
• Use the MyPlate diagram as a guide for good nutrition.
• Choose leaner meat cuts such as chuck, loin and round.
• Drain excess fat into a can when cooking meat or pat down excess fat with a paper towel.
• Make half your grains whole grains.
• Add more herbs and spices for flavor instead of using salt.
• Choose healthier options when baking:
  
  • Use less sugar in the recipe.
  • Swap out some sugar with fruit (fruit puree, mashed bananas or berries).
  • Use plain applesauce in place of oil the recipe calls for.
  • Add some whole-wheat flour or ground flax seed.
  • Add spices such as cinnamon for more flavor.

Dining at restaurants
Tips for more nutritious options:

• Choose foods from each food group.
• Choose a smaller sandwich and add extra vegetables.
• Substitute fries with a side salad, vegetables, fruit or baked chips.
• Choose whole grain breads and cereals.
• Choose fruit for your dessert.
• Order the butter on the side and use sparingly to reduce fat.
• Drink milk or juice instead of soda.