Healthy Eating Tips, Eat Right, NHLBI, NIH

<!DOCTYPE HTML PUBLIC "-//W3C//DTD HTML 4.01 Transitional//EN" "http://www.w3.org/TR/html4/loose.dtd"> <html lang="en"> <head> <title>Healthy Eating Tips, Eat Right, NHLBI, NIH</title> <link rel="shortcut icon" href="/favicon.ico" type="image/x-icon"> <meta http-equiv="Content-Type" content="text/html; charset=UTF-8"> <meta http-equiv="content-language" name="language" content="en"> <link rel="stylesheet" href="/styles/globalstyle.css" media="screen" type="text/css"> <link rel="stylesheet" href="/styles/global-print.css" media="print" type="text/css"> <link rel="stylesheet" href="/styles/header-footer.css" media="screen" type="text/css"> <link rel="stylesheet" type="text/css" href="/styles/footer.css" /> <link href='https://fonts.googleapis.com/css?family=Lato' rel='stylesheet' type='text/css'> <meta name="Keywords" content="nutrition, healthy eating, eating healthy, how to eat, what to eat, healthy food choices, we can, we can program, wecan "> <meta name="Description" content="Everyday eating tips to help your family maintain a healthy weight">  <meta name="editor" content="Ogilvy, bennettg"> <meta name="owner" content="mcgowanm, kelleym"> <meta name="branch" content="DARD"> <meta name="approver" content="croomm"> <meta name="Last.Revised" content="02/13/2013"> <meta name="Audience" content="Public"> <meta name="Date.Published" content="05/08/2012"> <meta name="Language" content="English"> <style type="text/css">  </style>  <link rel="stylesheet" type="text/css" href="/styles/header.css" /> <script src="//assets.adobedtm.com/073614e3197b/1c82765d3a26/launch-888908c4ba6f.min.js"></script>  <script async="" type="text/javascript" id="_fed_an_ua_tag" src="https://dap.digitalgov.gov/Universal-Federated-Analytics-Min.js?agency=HHS&subagency=NIH"></script> </head> <body lang="en"> <script> var section="public_inactive"; </script> <link href="/inc/css/uswds.css" rel="stylesheet"> <link href="/inc/css/navigation.css" rel="stylesheet"> <meta http-equiv="Content-Type" content="text/html; charset=UTF-8" /> <section aria-label="Official government website" class="usa-banner"> <div class="usa-accordion"> <header class="usa-banner__header"> <div class="usa-banner__inner"> <div class="grid-col-auto"><img alt="U.S. flag" class="usa-banner__header-flag" src="/inc/img/us_flag_small.png" /></div> <div class="grid-col-fill tablet:grid-col-auto"> <p class="usa-banner__header-text">An official website of the United States government</p> <p aria-hidden="true" class="usa-banner__header-action">Here's how you know</p> </div> <button aria-controls="gov-banner-default-default" aria-expanded="false" class="usa-accordion__button usa-banner__button" type="button"><span class="usa-banner__button-text">Here’s how you know</span></button></div> </header> <div class="usa-banner__content usa-accordion__content" id="gov-banner-default-default"> <div class="grid-row grid-gap-lg"> <div class="usa-banner__guidance tablet:grid-col-6"><img alt="" aria-hidden="true" class="usa-banner__icon usa-media-block__img" role="img" src="/inc/img/icon-dot-gov.svg" /> <div class="usa-media-block__body"> <p><strong>Official websites use .gov</strong><br /> A <strong>.gov</strong> website belongs to an official government organization in the United States.</p> </div> </div> <div class="usa-banner__guidance tablet:grid-col-6"><img alt="" aria-hidden="true" class="usa-banner__icon usa-media-block__img" role="img" src="/inc/img/icon-https.svg" /> <div class="usa-media-block__body"> <p><strong>Secure .gov websites use HTTPS</strong><br /> A <strong>lock</strong> ( <span class="icon-lock"><svg aria-labelledby="banner-lock-title-default banner-lock-description-default" class="usa-banner__lock-image" focusable="false" height="64" role="img" viewbox="0 0 52 64" width="52" xmlns="http://www.w3.org/2000/svg"> <title id="banner-lock-title-default"></title> <desc id="banner-lock-description-default">A locked padlock</desc> <path d="M26 0c10.493 0 19 8.507 19 19v9h3a4 4 0 0 1 4 4v28a4 4 0 0 1-4 4H4a4 4 0 0 1-4-4V32a4 4 0 0 1 4-4h3v-9C7 8.507 15.507 0 26 0zm0 8c-5.979 0-10.843 4.77-10.996 10.712L15 19v9h22v-9c0-6.075-4.925-11-11-11z" fill="#000000" fill-rule="evenodd"></path> </svg> </span>) or <strong>https://</strong> means you’ve safely connected to the .gov website. 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alt="external disclaimer"></a> </div> </li> </ul> </div> </div>  <div class="column" id="content"> <h1>Tips for Eating Right</h1> <img src="/health/educational/wecan/images/header.eat-right.tips-eating-right.jpg" alt="Girl eating bowl of oatmeal" title="Girl eating bowl of oatmeal" width="515" height="360" class="header-banner"> <h2>Everyday Eating Tips</h2> <p>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:</p> <h3><strong>Change Your Shopping Habits</strong></h3> <ul> <li>Eat before grocery shopping</li> <li>Make a <a href="/health/educational/wecan/downloads/tip_grocery.pdf" target="_blank">grocery list<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (94 KB) before you shop</li> <li>Choose a checkout line without a candy display</li> <li>Buy and try serving a new fruit or vegetable (ever had jicama, fava beans, plantain, bok choy, star fruit, or papaya?)</li> </ul> <h3><strong>Watch Your Portion Size</strong></h3> <ul> <li>Share an entree with someone</li> <li>If entrees are large, choose an appetizer or side dish</li> <li>Don't serve seconds</li> <li>Share dessert, or choose fruit instead</li> <li>Eat sweet foods in small amounts. To reduce temptation, don't keep sweets at home</li> <li>Cut or share high-calorie foods like cheese and chocolate into small pieces and only eat a few pieces</li> <li>Eat off smaller plates</li> <li>Skip buffets</li> </ul> <h3><strong>Change the Way You Prepare Food</strong></h3> <ul> <li>Cut back on added fats and/or oils in cooking or spreads</li> <li>Grill, steam, or bake instead of frying</li> <li>Make foods flavorful with herbs, spices, and low-fat seasonings</li> <li>Use fat-free or low-fat sour cream, mayo, sauces, dressings, and condiments</li> <li>Serve several whole-grain foods every day</li> <li>Top off cereal with sliced apples or bananas</li> </ul> <h3><strong>Change Your Eating Habits</strong></h3> <ul> <li>Keep to a regular eating schedule</li> <li>Eat together as a family most days of the week</li> <li>Eat before you get too hungry</li> <li>Make sure every family member eats breakfast every day</li> <li>Drink water before a meal</li> <li>Stop eating when you’re full</li> <li>Don't eat late at night</li> <li>Try a green salad instead of fries</li> <li>Ask for salad dressing "on the side"</li> <li>Chew slowly every time you eat and remind others to enjoy every bite</li> <li>Serve water or low-fat milk at meals, instead of soda or other sugary drinks</li> <li>Pay attention to flavors and textures</li> <li>Instead of eating out, bring a healthy, low-calorie lunch to work and pack a healthy "brown bag" for your kids</li> <li>Provide fruits and vegetables for snacks</li> <li>Ask your sweetie to bring you fruit or flowers instead of chocolate</li> </ul> <p>(<em>Source</em>: Adapted from smallstep.gov)</p> <p>Keep track of tips you’ve tried with our <a href="/health/educational/wecan/downloads/tracking-sheet.pdf" title="Tracking Sheet">tracking sheet<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (48 KB). </p> </div>  <div id="main-top-right" class="column sidebar"> <div class="link-feature" id="right-column"> <div id="right-bubble-eat-right"> <p class="right-bubble-text">Packing a healthy lunch every day vs. eating out can save you money and calories.</p> </div> <div class="rcSectionTtl"> Related Resources </div> <div> <p> <a href="/health/educational/wecan/eat-right/healthy-cooking.htm">Healthy Cooking and Snacking</a><br> Ideas for healthy snacks and tips for reducing fat and sugar when you cook and bake </p> </div> <div> <p> <a href="/health/educational/wecan/eat-right/fun-family-recipes.htm">Fun Family Recipes</a><br> Your kids will love these tasty, easy, and good-for-you recipes </p> </div> <div> <p> <a href="/health/educational/wecan/tools-resources/nutrition.htm">Nutrition Tools and Resources</a><br> Tools to help you and your family eat healthy and understand the important role nutrition plays in maintaining a healthy weight </p> </div> <div> <p> <a href="/health/educational/wecan/downloads/healthy-adventure.pdf" target="_blank">Healthy Adventure Infographic<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (572 KB PDF)<br> Tips on ways you and your family can get healthy together </p> </div>  </div>  </div> <p id="lastmodified">Last Updated: February 13, 2013</p> </div>  </div>  <div id="wecan-footer"> <div style="width:1000px; 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width:220px; margin:12px;"> <ul> <li><a href="/health/educational/wecan/eat-right/index.htm"><span class="section-title">Eat Right</span></a></li> <li><a href="/health/educational/wecan/eat-right/choosing-foods.htm">Choosing Foods for Your Family</a></li> <li><a href="/health/educational/wecan/eat-right/limit-fat-sugar.htm">Limit Fat and Sugar</a></li> <li><a href="/health/educational/wecan/eat-right/distortion.htm">Portion Distortion and Serving Size</a></li> <li><a href="/health/educational/wecan/eat-right/sample-plans.htm">Healthy Eating Plans</a></li> <li><a href="/health/educational/wecan/eat-right/smart-food-shopping.htm">Food Shopping Tips</a></li> <li><a href="/health/educational/wecan/eat-right/nutrition-facts.htm">Use the Nutrition Facts Label</a></li> <li><a href="/health/educational/wecan/eat-right/fun-family-recipes.htm">Fun Family Recipes</a></li> <li><a href="/health/educational/wecan/eat-right/healthy-cooking.htm">Healthy Cooking and Snacking</a></li> <li><a href="/health/educational/wecan/eat-right/eating-out.htm">Eating Healthy When Eating Out</a></li> <li><a href="/health/educational/wecan/eat-right/tips-eating-right.htm">Tips for Eating Right</a></li> </ul> <ul> <li><a href="/health/educational/wecan/get-active/index.htm"><span class="section-title">Get Active</span></a></li> <li><a href="/health/educational/wecan/get-active/physical-activity-guidelines.htm">Physical Activity Guidelines</a></li> <li><a href="/health/educational/wecan/get-active/activity-plan.htm">Everyday Ideas to Move More</a></li> <li><a href="/health/educational/wecan/get-active/family-active-time.htm">Make Family Time Active Time</a></li> <li><a href="/health/educational/wecan/get-active/getting-active.htm">Tips for Getting Active</a></li> </ul> <ul> <li><a href="/health/educational/wecan/reduce-screen-time/index.htm"><span class="section-title">Reduce Screen Time</span></a></li> <li><a href="/health/educational/wecan/reduce-screen-time/tips-to-reduce-screen-time.htm">Tips to Reduce Screen Time</a></li> </ul> </div> <div style="float:left; 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