"Get Your Plate In Shape" Part II: Dairy and Protein

You know to make half your plate fruits and vegetables but what else should you include? Low-fat dairy and lean proteins provide nutrients to help you stay full longer - include both of these food groups at each meal!

Switch to fat-free or low-fat milk

Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.

If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.

Vary your protein choices

Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs.

Twice a week, make seafood the protein on your plate.

Keep meat and poultry portions small - think the size of a deck of cards.

Have you tried any new lean proteins lately?

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.