"Get Your Plate in Shape" Part III: Sodium and Empty Calories

We are well on our way to getting our plates in shape! We've covered the 5 food groups and now know what we should be including in our meals daily. But what should we try to avoid or have less often?

Cut back on sodium and empty calories from solid fats and added sugars
Drink water instead of sugary drinks.

Select fruit for dessert. Eat sugary desserts less often.

Choose 100% fruit juice instead of fruit-flavored drinks.

Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with lower numbers.

Add spices or herbs to season food without adding salt.

Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not every day foods.

Select lean cuts of meat or poultry and fat-free or low-fat milk, yogurt and cheese.

Switch from solid fats (butter, lard, etc) to oils (olive oil, canola oil, etc) when preparing food.

Which foods are hard for you to avoid and eat less often?

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.