7
• Ignore fad diets that recommend cutting out an entire food group.
• Eat slowly – it can take up to 15 minutes for your brain to get the
message that you are full.
• Drink plenty of water and calorie-free beverages.
• Avoid eating in front of the TV, while driving, walking or busy with
other activities – you are less likely to realize you are full.
• Take one serving according to the food label and eat it off a plate
rather than straight from the package.
• Get plenty of fiber from fresh fruits, vegetables and high-fiber
starches.
• Limit juice, regular soda, high-fat and calorie foods as well as
alcoholic beverages.
• Cut restaurant portions in half.
• Make a shopping list of healthy foods before grocery shopping and
shop mainly from the outer aisles of the grocery store where you will
find foods such as produce, bakery-made bread, dairy and meat.
• Use smaller dishes, bowls and glasses so you eat and drink less.
• Eat meals at regular times to avoid overeating later or between meals.
Writing down what you eat and drink along with how much you ate, when you ate it and why you
ate it is very helpful. It will help you track your total calories for the day as well as help you
manage portion size and understand why you eat. A sample food journal is found on pages 18
through 20 of this toolkit.
www.ObesityAction.org
Healthy
Eating
Tips
Keep a Food Journal
My Plate
ChooseMyPlate.gov
DAIRY
FRUITS
GRAINS
VEGETABLES
PROTEIN
In school, you may have learned about the
Food Guide Pyramid. Today we have
MyPlate. MyPlate shows the 5 food groups
that make a healthy diet in an image we all
know well, a place setting. For more
information on MyPlate please visit
www.ChooseMyPlate.gov.
/www.ObesityAction.org
/ChooseMyPlate.gov
/www.ChooseMyPlate.gov