Eating Healthy

Serving size: About the size of your palm (3–4 oz)

Choose more often: Lean or skinless cuts, like chicken, turkey, fish, seafood, beef, pork, lamb, goat, buffalo, eggs, tofu, tempeh

Keywords to shop for: Chop, loin, broil, top round, sirloin, chopped or ground meat at least 93% lean

Choose less often: High-fat, processed, fried meats, like marbled steaks, spareribs, bacon, sausage, corned beef, kielbasa, hot dogs, deli meats, organ meats, canned meat/fish packed in oil

Serving size: 8oz liquid, 6oz yogurt, 1oz (one stick/slice) cheese

Choose more often: Lower-fat, lower-sugar milk and milk alternatives, cheese, and yogurt, like 1% skim milk, unsweetened milk alternatives, Greek yogurt, Icelandic yogurt (skyr), cottage cheese, ricotta cheese, or light/reduced fat cheese

Keywords to shop for: 0%, 1%, fat-free, skim, part-skim

Choose less often: Flavored milks; regular and full-fat cheeses, like cream cheese, sugary yogurts, cream, whipped cream, ice cream

Serving size: One cup raw, ½ cup cooked

Choose more often: Plain fresh, frozen, low-sodium, canned, non-starchy varieties

Try artichoke, arugula, asparagus, bean sprouts, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, chayote, cucumber, eggplant, collard greens, green beans, jicama, kale, kohlrabi, leaks, lettuce, mushrooms, okra, onions, pea pods, peppers, radishes, romaine, rutabaga, scallions, spinach, Swiss chard, spaghetti squash, summer squash, tomatoes, turnips, zucchini

Serving size: One slice of bread, ½ cup cooked grain/starchy vegetables, 1 baseball-sized fruit, one cup chopped fruit, ½ banana, two tablespoons dried fruit

Choose more often: Fiber-rich, whole grains; whole (unprocessed) starchy fruits and vegetables, like brown rice, wild rice, whole wheat bread, whole wheat pasta, barley, buckwheat, farro, quinoa, rye, oatmeal, cream of whole wheat, whole grain crackers, corn, peas, potatoes, sweet potatoes, winter squash, cassava, plantain, yam, yucca, beans, chickpeas, lentils, fresh/frozen fruits

Choose less often: Refined, processed grains, like white rice, white bread, regular pasta, bagels, muffins, sugary cereals, cakes, cookies, pies, donuts, croissants, pastries, and chips; fried starchy vegetables, dried fruit, fruits packed in juice/syrup and fruit juice (even “100% natural”)

Serving size: Two tablespoons nut butter, two tablespoons salad dressing, ¼ cup nuts, ¼ avocado

Choose more often: Monounsaturated, polyunsaturated, omega-3 fats, like nuts, seeds, olives, plant oils, nut butter, avocados, olive oil, cooking spray

Choose less often: Saturated and partially hydrogenated (trans) fats, like butter, margarine, shortening, creamy salad dressings and sauces, mayonnaise; foods fried in fat or oil