See if any of the following apply to you.
I need to eat more fruits and vegetables
Tip: Have 1 cup orange juice with breakfast, add banana to breakfast cereal, enjoy fresh fruit salad for a snack, include fresh vegetables in pasta and with sandwiches.
I eat mostly white breads, rice and pasta
Tip: Enjoy whole grain breads and bagels. Eat enriched rice and pasta.
I eat 2-3 servings of red meat and/or chicken daily
Tip: Include one serving of fish daily (e.g. salmon sandwich for lunch, or tuna casserole for dinner) instead of red meat.
I need to increase my intake of milk products
Tip: Enjoy low-fat yogurt or cottage cheese with added fruit, sip a low-fat cappuccino with breakfast.
I am a vegetarian
Tip: Get enough protein by eating more legumes such as chickpeas and beans. Increase your intake of vitamin B12 by eating more low-fat milk products.
I frequently eat high-fat or high-sugar snacks
Tip: Keep healthy snacks handy: Enjoy seasonal fruit, a handful of nuts or trail-mix, or low-fat yogurt.
Print this chart to keep track of your daily meals and snacks. You can also read nutrition tips to help you get enough vitamins and nutrients.
