It can be hard to choose healthy foods when the holidays are filled with temptations like sweets and desserts. One way to maintain your weight over the holidays is to enjoy your meals, but avoid oversized portions. It’s also important to balance food choices with physical activity to avoid weight gain.
Balancing Calories
– Enjoy your food, but eat less.
– Avoid oversized portions.
Foods to Increase
– Make half your plate fruits and vegetables.
- Make at least half your grains whole grains.
- Switch to fat-free or low-fat (1%) milk.
Foods to Reduce
– Compare sodium in foods like soup, bread, and frozen meals ? and choose the foods with lower numbers.
– Drink water instead of sugary drinks.
Grains Group
What’s in the Grains Group?
How much is needed?
What
counts as an ounce?
Health benefits & nutrients
Vegetable Group
What’s in the Vegetable Group?
How much is needed?
What counts as a cup?
Health benefits & nutrients
Fruit Group
What’s in the Fruit Group?
How much is needed?
What counts as a cup?
Health benefits & nutrients
Dairy Group
What’s in the Dairy Group?
How much is
needed?
What counts
as a cup?
Health
benefits & nutrients
Protein Foods Group
What’s in the Protein Foods
Group?
How much is needed?
What counts as an ounce?
Nutrients & health
implications
Vegetarian choices
Oils
What are “oils”?
How are oils different from
solid
fats?
Why is it
important to
consume oils?
Empty Calories
What are “empty calories”?
What are “solid fats”?
What are “added sugars”?
Physical Activity
What is physical
activity?
Why is it important?
How much is needed?
How many calories are used?
Tips & Resources
Healthy Eating on a Budget
Grains
Vegetables
Fruits
Dairy
Protein Foods
Increasing
Physical Activity
Menus
Counting Mixed Dishes
Eating Out
Vegetarian Diets
Ten Tips Nutrition Education
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