Make the Most of Your Salad
- Choose your greens: Load up on lettuces, spinach, broccoli, kale and more.
- Add at least two colors: Brighten your salad with items like red tomatoes, orange carrots, yellow peppers, purple beets and white mushrooms.
- Don’t forget a protein: Choose from hard boiled eggs, tuna, tofu, chicken or beans.
- Be smart with toppings: Give your salad a pop with sprinkles of items like cheese, croutons, seeds and dressings.
Build a Better Sandwich
- Start with whole grain bread
- Choose lean protein sources such as chicken or turkey
- Top your creations with veggies like tomatoes, onions, leafy greens and peppers for added vitamins, minerals, taste and crunch.
- Limit cheese, which can be high in fat and be mindful of condiments that can sneak in sugar and other additives.
- Skip cream-based soups and opt for bean and vegetable-laden broth-based soups that will fill you up and provide plenty of fiber.
- Opt for plain cheese or vegetable versions (over meat) for slices that are kinder to your heart.
- Choose whole wheat whenever available for a more nutrient-rich slice.
- Pair your pizza with a side salad or top with veggies to create a more complete meal.
- Stick to grilled chicken, roasted meat and grilled fish instead of battered or deep-fried versions, such as chicken nuggets or French fries.
- Try topping your grill selections with extra veggies instead of cheese for less fat and more fiber, and added vitamins and minerals.
- Choose more often: water, seltzer, unsweetened iced tea/coffee, 100% fruit juices
- Choose less often: Sugar sweetened beverages, energy drinks, sweet tea, and pre-made coffee beverages
- Dietitian Tip: Aim to drink at least half of your body weight in ounces each day! If you participate in extensive physical activity, be sure to increase your fluid intake before, during and after exercise!