10 TIPS TO

HEALTHIER
EATING
01. BUMP UP FIBER
Add half a cup of beans or lentils to your
salad to add fiber, texture, and flavor.
Enjoy whole fruit—maybe a pear, apple,
melon slice or passion fruit—with a meal
or as dessert.
06. EAT YOUR GREENS FIRST
By doing so, you’ll most likely finish all of
your greens while you’re at your
hungriest. This may cause you to eat
fewer, perhaps less nutritious, meal
components late

02. LIMIT ADDED SUGARS 07. PLATES

Drink water instead of sugary drinks.
Add berries or slices of lime, lemon, or
cucumber for more flavor.
EAT FROM SMALLER
Eating from a smaller plate was
associated with increased feelings of
satiety and reduced energy intake

REPLACE
03. FATS SATURATED COOK AT HOME MORE
Replacing saturated fat with healthier
08. OFTEN
unsaturated fats can help protect your
heart. Cooking at home has been associated
Cook with olive, safflower, soybean, or with a lower risk of obesity an improved
sunflower oil instead of butter or diet quality.
margarine.

04. CUT BACK ON SODIUM 09. METHODS

Instead of using salt, add flavor to
your meals with a squeeze of lemon
juice, a dash of no-salt spice blends,
or fresh herbs.
USE HEALTHIER COOKING
For example: baking, broiling, poaching,
pressure cooking, simmering, slow
cooking, or stewing.

10. SHOP SMARTER

05. COLORS
AIM FOR A VARIETY OF Try not to go grocery shopping when
hungry or without a list. Plan ahead and
write down what you need beforehand.
Aim for a variety of colors on your plate.
Fruits and vegetables like dark, leafy
greens, oranges, and tomatoes—even
fresh herbs—are loaded with vitamins,
fiber, and minerals