Eat Healthy

• Make half your plate fruits and vegetables.
• Focus on whole fruits instead of fruit juice.
• Buy seasonal fruits and vegetables to help save money.
• Vary your veggies by trying a new vegetable at a different meal each day and include seasonal vegetables throughout the year to add variety.
• Make half of your grains whole grains. Whole pasta and whole grain cereals are great options, and low-fat or fat-free popcorn is a whole grain that makes a great snack.
• Vary your protein routine: use lean cuts of meats, include seafood in your diet, and try vegetarian sources of protein such as beans, lentils, and tofu.
• Move to low-fat or fat-free milk or yogurt. Try making a fruit smoothie using low-fat or fat-free yogurt.
• Eat and drink less sodium, saturated fats, and sugar. Processed foods contain high amounts of sodium, so choose fresh vegetables and meats when possible. Grilling, broiling, roasting and baking are cooking methods that don’t add saturated fat.
• Soda, energy drinks, and sports drinks are a major source of added sugar. Cut calories by drinking water and unsweetened beverages.

For more information on healthy eating styles, the components of a healthy diet, healthy eating tips, and healthy recipes, visit My Plate and Get Healthy Clark County.

Would you sit down and eat 10 teaspoons of sugar? If you drink a 12 oz. can of regular soda, you might as well be. Sugary beverages such as sodas, sports drinks, sweetened coffee, energy drinks and even sweetened teas and fruit juices when overly consumed can lead to weight gain, tooth decay and osteoporosis.

Sugary Beverages by the Numbers

• 22– Number of teaspoons of added sugar Americans consume daily (compared to the recommended 6-9 teaspoons).

• 45– Number of gallons of sugary drinks the average American consumes annually.

• 39– Pounds of sugar in the 45 gallons of sugary beverages consumed annually by the average American.

• $850– Amount spent by the average family each year on soft drinks.

Healthy Alternatives

Be a role model for your friends and family by choosing healthy, low-calorie beverages like:

• Water- Add citrus or sliced cucumbers to your water. Try some of these great flavored water recipes as well to mix it up a bit!
• Tea, unsweetened– Get a boost on less than five calories per cup, plus it’s high in antioxidants.
• 100% fruit juice– Sweet, full of vitamins and counts as a serving of fruit.
• Vegetable juice or V8– Packed with flavor; high in vitamins C, A, and potassium and around 50 calories per cup.
• Non-fat or low-fat milk– High in calcium and protein—and you need both. You could also try soy milk, rice milk or almond milk.
• Light yogurt and fruit smoothie– Creamy and sweet, high in calcium and only about 170 calories per cup.