Healthy Food Tips

Breakfast Tips

Try

  • Fresh fruit
  • High-fiber cereals such as bran flakes, low-fat granola, or oatmeal with fresh and dried fruit toppings
  • Fruit smoothies with low-fat milk or coconut water
  • Poached or boiled eggs
  • Egg white omelets with vegetables
  • Low-fat yogurt parfaits
  • Whole-grain bagels served with low-fat cream cheese
  • Assorted mini whole-wheat muffins
  • Banana or zucchini bread in individual portions

Avoid

  • Scrambled eggs
  • Home fries
  • Bacon
  • Sausage
  • Sweetened yogurt with fruit syrups
  • Donuts and donut holes
  • Pastries
  • Bagels with cream cheese
  • Canned fruit salad with syrup

Lunch Tips

Try

  • Serve light dressings and condiments on the side
  • Make sure at least half of the meal comes from fruits and/or vegetables
  • Limit protein servings to lean meats in a 4-ounce portion
  • Use more spices and fresh herbs to cut down on added fats and salts
  • Avoid fried foods and cream sauces
  • Use multiple colors and textures of vegetables. Serve dark leafy greens whenever possible
  • Use whole grains whenever possible
  • Choose clear or vegetable puree thickened soups
  • Choose whole-grain breads, rolls, and wraps
  • Use mustard and low-fat mayonnaise as condiments for sandwiches on the side
  • Serve sandwiches and wraps presented in halves so guests can take only what they need
  • Serve raw vegetables or whole grain pretzels instead of chips or fries.

Avoid

  • Cream soups and sauces
  • Pizza, party pizza, calzones, stromboli
  • Grinders or subs
  • Baked pasta dishes like, ziti, macaroni and cheese, stuffed shells, manicotti, etc.
  • Fries, chips, chicken parmesan, fried chicken, and other fried foods
  • Hamburgers, sausage and peppers, meatball subs, and cheese steaks
  • Mayonnaise based salads, like potato salad, egg salad, chicken salad, etc.
  • Antipasto stations with high sodium deli meats
  • White bread and rolls

Dinner Tips

Try

  • Serve light dressings on the side instead of on a salad
  • Make sure at least half of the meal comes from fruits and/or vegetables
  • Limit protein servings to lean meats in a 4-ounce portion
  • Use more spices and fresh herbs to cut down on added fats and salts
  • Avoid fried foods or cream sauces
  • Provide steamed or roasted vegetables instead of French fries
  • Serve multiple colors and textures of vegetables. Serve dark leafy greens whenever possible
  • Try baked yams instead of potatoes
  • Use whole-grains whenever possible
  • Choose clear or vegetable puree thickened soups

Avoid

  • Baked pasta dishes like ziti, or macaroni and cheese
  • Alfredo Sauce, and other cream/roux-based sauces
  • Fried food like, French fries, fried chicken, fritters, clam cakes, fried fish, etc.
  • Salads with mayonnaise or cream based dressings
  • Large servings of red meat whether ground, or whole
  • Cream-based soups
  • Added salts, fats, and sugars
  • White dinner rolls

Snack Tips

Try

  • Fresh fruit, vegetable, and cheese platters
  • Fresh salsa with baked chips
  • Pretzels, popcorn, baked crackers and chips
  • Dried fruit, trail mix, roasted nuts

Avoid

  • Potato chips or fries
  • Pastries, danishes, and donuts
  • Cookies, cakes, and brownies
  • Candy, chocolate, sweets

Beverages Tips

Try

  • Water, ice water, sparkling water, cucumber water
  • 100% fruit and vegetable juice
  • Low-fat soy, almond, or coconut milk
  • Coffee and tea
  • Dairy products with less fat
  • Raw sugar

Avoid

  • Sodas
  • Fruit Punch
  • Beer and wine
  • Heavy Cream
  • Refined sugar

Dessert Tips

Try

  • Fruit-based desserts
  • One small dessert for the entire day
  • Individually portioned desserts
  • Frozen yogurt, gelato, Italian ice
  • Smoothie shots
  • Desserts that incorporate oats and fruit
  • Fruit puree to replace some of the fat
  • Mini yogurt parfaits

Avoid

  • Large slice of cake
  • Cupcakes
  • Donuts
  • Cookies
  • Pastries
  • Milk chocolate and other candy
  • Dessert with each meal
  • Ice cream

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