Tips on Eating Better

Eating right can be hard when you do not feel like cooking or there is a fast-food place on every corner. Here are some simple things you can do to eat better:

• Start every day with breakfast. Try a low-fat whole-grain breakfast bar, nonfat or low-fat yogurt, or whole-grain toast or bagel spread with a little peanut butter, jam or low-fat cream cheese.

• Eat more fruits and vegetables, and choose whole grains like 100 percent whole wheat bread, oatmeal, or brown rice instead of refined grains like white bread and white rice.

• Choose low-fat or nonfat milk instead of whole milk or a milkshake.

• Order a plain hamburger (without sauce or mayonnaise) or a grilled (not fried) chicken sandwich. Skip the fries and try a salad with fat-free or low-fat dressing instead.

• Go easy on mayonnaise, creamy sauces, and added butter.

• Don't let sugary soda or other sweets crowd out healthy foods and beverages.

  TIP: Many food labels say "low-fat," "reduced fat," or "light." That does not always mean the food is low in calories. Sometimes fat free or low-fat muffins or desserts have even more sugar than the full fat versions. Remember, fat free does not mean calorie free and calories do count!

Many people think that bigger is better. We're so used to value-size servings that it is easy to eat more than our bodies need. Eating smaller portions will help you cut down on calories and fat (and might save you money too!).

Even take-out and high-fat foods can be part of a balanced diet — if you do not eat them every day and do not eat too much of them. Here are sensible serving sizes for some favorite foods:

• French fries: 1 small serving (equal to a child's order)

• Shrimp fried rice (as a main dish): 1 cup

• Cheese pizza: 2 small slices or 1 large slice

  TIP: Do you eat in front of the TV out of habit? Do you eat when you are bored, nervous, or sad? Be aware of when, where, and why you eat, and try to eat balanced meals throughout the day. Instead of reaching for that cookie, do something else like call a friend or take a walk.