HEALTHY SNACKING AND COOKING HEALTHY SNACKING AND COOKING
NATIONAL HEART, LUNG AND BLOOD INSTITUTE

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 in