30 MyPlate Stepsto a Healthier You                                                                                        ...
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30 MyPlate Steps to a Healthier You!


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A daily MyPlate Step for 30 Days to help you change to healthier eating habits. For more information, visit University of Nebraska-Lincoln Extension at http://food.unl.edu

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30 MyPlate Steps to a Healthier You!

  1. 1. 30 MyPlate Stepsto a Healthier You Know how. Know now.Alice Henneman, MS, RD, UNL Extension Educator USDA’s MyPlate symbolizes a personalized approach to Here are some tips from http://choosemyplate.gov to helphealthy eating and physical activity. It reminds us to make you take steps to a healthier you.healthy food choices and to be active every day. This is a peer reviewed publication1 On the Internet, 2 3 Eat foods 4 Broil, grill, roast, 5 Make most of your 6 Select go to and beverages low poach, or boil meat, fruit choices whole or vegetables http://choosemyplate.gov in “added sugars.” poultry, or fish instead cut-up fruit rather than with more potassium often, to calculate your Naturally occurring of frying. Skip or limit juice, for the benefits such as sweet potatoes, personalized sugars such as those the breading. Breading dietary fiber provides. white potatoes, white beans, “Daily Food Plan.” which are in milk and adds calories. tomato products (paste, Order a veggie pizza with sauce, and juice), beet toppings like mushrooms, fruits do not count as greens, soybeans, lima green peppers, and onions, added sugars. beans, spinach, lentils, and and ask for extra veggies. kidney beans.7 Make half your 8 Dried fruits make 9 10 11 Try a main dish 12 plate fruits and a great snack. They salad for lunch. Go light vegetables. Vary your fruit are easy to carry and Sauces or seasonings can on the salad dressing. and vegetable choices, store well. Because add calories, saturated fat, Walk up and down as they they are dried, 1/4 cup and sodium to vegetables. the soccer or softball Use the Nutrition Facts label field sidelines while Make at least half of differ in is equivalent to 1/2 cup your grains whole grains. nutrient of other to compare the calories and watching the kids play. content. fruits. % Daily Value for saturated For a change, try brown fat and sodium in plain and rice or whole-wheat seasoned vegetables. pasta.13 14 Popcorn, a 15 Do stretches, 16 Many vegetables 17 Physical activity 18 Color is whole grain, can be a exercises, or pedal taste great with a dip may include short bouts not an healthy snack if made a stationary bike while or dressing. Try a low-fat of moderate-intensity indication of with little or no added watching television. salad dressing with raw activity. The accumulated a whole grain. salt and butter. broccoli, red and green total is what is important Bread can be brown peppers, celery and can be accumulated because of molasses or sticks or through three to six other added ingredients.Trim away all of the cauliflower. Read the ingredient list tovisible fat from meats and 10-minute bouts over the course of a day. see if it is a whole grain.poultry before cooking.19 20 21 Choose seafood at 22 23 24 If you drink least twice a week as cappuccinos or lattes the main protein food. — ask for them with Look for seafood rich in Experiment by substituting whole wheat fat-free (skim) milk. omega-3 fatty acids, such Frozen juice bars (100% Park further from your or oat flour for up to half of as salmon, trout, and Stock up on frozen juice) make healthy destination (work, the flour in pancake, waffle, herring. vegetables for quick muffin, or other flour-based alternatives to high-fat shopping, etc.) and walk snacks. the rest of the way. and easy cooking in the recipes. They may need a microwave. bit more leavening.25 Never 26 Keep a bowl of 27 Select fruits with 28 29 30 let raw meat, cut-up vegetables in a more potassium often, Replace a coffee poultry, eggs, see-through container in such as bananas, prunes break with a brisk cooked food, or cut fresh the refrigerator. Carrot and prune juice, dried 10-minute walk. Ask a fruits or vegetables sit at peaches and apricots, For fresh fruit salads, and celery sticks are friend to go with you. room temperature more than cantaloupe, honeydew mix apples, bananas, or traditional, but consider For dessert, make two hours before putting melon, pears with acidic fruits red or green pepper chocolate or butterscotch them in the refrigerator or and like oranges, pineapple, strips, broccoli florets, pudding with fat-free or freezer (one hour when the orange or lemon juice to keep or cucumber slices. temperature is above 90°F). juice. low-fat milk. them from turning brown. Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture. ® Extension’s educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.