Description

Tips for Eating Right

Everyday Eating Tips

Small steps can help your family get on the road to maintaining a healthy weight. Choose a different tip each week for you and your family to try. See if you or they can add to the list. Here are a few:

Change Your Shopping Habits

• Eat before grocery shopping
• Make a grocery list (94 KB) before you shop
• Choose a checkout line without a candy display
• Buy and try serving a new fruit or vegetable (ever had jicama, fava beans, plantain, bok choy, star fruit, or papaya?)

Watch Your Portion Size

• Share an entree with someone
• If entrees are large, choose an appetizer or side dish
• Don’t serve seconds
• Share dessert, or choose fruit instead
• Eat sweet foods in small amounts. To reduce temptation, don’t keep sweets at home
• Cut or share high-calorie foods like cheese and chocolate into small pieces and only eat a few pieces
• Eat off smaller plates
• Skip buffets

Change the Way You Prepare Food

• Cut back on added fats and/or oils in cooking or spreads
• Grill, steam, or bake instead of frying
• Make foods flavorful with herbs, spices, and low-fat seasonings
• Use fat-free or low-fat sour cream, mayo, sauces, dressings, and condiments
• Serve several whole-grain foods every day
• Top off cereal with sliced apples or bananas

Change Your Eating Habits

• Keep to a regular eating schedule
• Eat together as a family most days of the week
• Eat before you get too hungry
• Make sure every family member eats breakfast every day
• Drink water before a meal
• Stop eating when you’re full
• Don’t eat late at night
• Try a green salad instead of fries
• Ask for salad dressing “on the side”
• Chew slowly every time you eat and remind others to enjoy every bite
• Serve water or low-fat milk at meals, instead of soda or other sugary drinks
• Pay attention to flavors and textures
• Instead of eating out, bring a healthy, low-calorie lunch to work and pack a healthy “brown bag” for your kids
• Provide fruits and vegetables for snacks
• Ask your sweetie to bring you fruit or flowers instead of chocolate

(Source: Adapted from smallstep.gov)

Keep track of tips you’ve tried with our tracking sheet (48 KB).