Eat under 600 calories meals.
LEARN MORE from the NYSDoH or
MORE DETAILED INFORMATION to improve your diet
BALANCE TOTAL CALORIE INTAKE TO MANAGE WEIGHT
- Monitor food intake - be aware of how much you eat and drink.
- Read food labels.
- Consider keeping a food diary.
- Prepare, serve and eat smaller portions.
- Avoid oversized portions.
- Enjoy your food, but eat less.
- Start the day with a nutritious breakfast - this helps keep you satisfied and actually helps decrease total daily calorie intake.
- Focus on a plant-based diet, which will provide important nutrients and help you feel fuller while eating fewer calories.
FOODS TO INCREASE
- Eat more fruits and vegetables.
- Fill half your plate with fruits and vegetables.
- Include a variety of dark green, red and orange vegetables.
- Eat more whole grains.
- Choose brown rice, barley, quinoa, bulgur, millet, whole grain breakfast cereal, oatmeal, whole wheat bread.
- Replace refined grains, like white rice and breads, with whole grains.
- Choose nonfat or low-fat milk, cheese and yogurt or soy beverages.**
- Choose a variety of protein foods which include beans (such as lentils, kidney, garbanzo, black, pinto), peas, seafood, lean meats and poultry, eggs, soy products, nuts and seeds.
- Drink more water.
- Use vegetable oils to replace butter or stick margarine, where possible.
FOODS TO REDUCE
- Keep daily sodium (salt) intake low - less than one teaspoon (2300 mg) a day or less than 3/4 of a teaspoon (1500 mg) if you are over 50 years old.
- Check sodium content on food labels and choose the foods with low numbers.
- Eat less processed foods and more fresh foods.
- Eat more home-cooked meals and don't add salt.
- When eating out ask them to hold the salt.
- Drink fewer sugar-sweetened drinks.
- Eat less saturated fat.**
- Saturated fat is found in animal products such as red meat (beef, pork, lamb), cheese, whole milk, butter, ice cream, and lard.
- Keep meat portions small.
- Trim fat from meats.
- Limit or avoid processed meats such as franks, sausages, bacon, and luncheon meats.
- Eat less cholesterol.
- Cholesterol is found in animal products such as egg yolks, dairy products and meat.
- Choose nonfat or low-fat products when eating dairy foods.
- Keep intake of trans fats to a minimum. http://www.albanycounty.com/notransfat/
- Trans fats are found in foods like stick margarine, fried foods, and foods with partially hydrogenated oils such as store bought cakes, cookies and crackers.
- Limit intake of refined grains such as breads, white rice, tortillas, and desserts.
**DID YOU KNOW?
Reducing the amount of animal fats you eat and choosing low-fat or fat-free milk and dairy products can also reduce your exposure to potentially harmful chemical pollutants, such as dioxin, which may be associated with a number of harmful health effects, including cancer.
Another reason to make the healthy choice!
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