'GET YOUR PLATE IN SHAPE' THIS MARCH

Mon March 4, 2013

March is "National Nutrition Month" and the DuPage County Health Department encourages residents to "Get Your Plate in Shape."

Make half of your plate fruits and vegetables:

  • Eat a variety of vegetables, especially dark-green, red and orange varieties, as well as beans and peas.
  • When buying canned vegetables, choose "reduced sodium" or "no salt added" whenever possible. Rinsing whole varieties like beans, corn and peas can also reduce sodium levels.
  • Make sure every meal and snack has at least one fruit or vegetable or both.

Make sure at least half of your grains are whole grains:

  • Choose brown rice, barley and oats and other whole grains for your sides and ingredients.
  • Switch to 100-percent whole-grain breads, cereals and crackers.
  • Check the ingredients list on food packages to find foods that are made with whole grains.

Vary your protein choices:

  • Eat a variety of foods each week from the protein food group like seafood, nuts and beans, as well as lean meat, poultry and eggs.
  • At least twice a week, make fish and seafood the protein on your plate.
  • Keep meat and poultry portions lean and limited to three ounces per meal.