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Food & Fitness

Healthy Food Choices Anytime

Eating well helps you feel your best. Whether you’re at home or on the go, you can use these simple tips to help your whole family stay healthy.

Make at Home

  • Try to bake, broil, steam or microwave instead of frying.
  • Make your own salad dressings with vegetable oil and vinegar instead of using high-fat creamy dressings (three parts oil to one part vinegar).
  • Make quesadillas with whole-wheat tortillas, sliced veggies, and reduced-fat cheese.
  • Choose herbs, spices and other low-fat seasonings to add flavor instead of salt.
  • Try whole-grain crackers with reduced-fat cheese slices or peanut butter.

On the Go

  • When ordering food, try packaged apple slices or a salad with low-fat dressing on the side instead of fries.
  • On the go, order a regular hamburger with no mayo. Try adding flavor with mustard instead.
  • If you want a sweet treat, try a low-fat yogurt parfait.


  • Choose low-fat or fat-free milk, cheese and yogurt.  They provide as much protein and calcium as whole-milk products do.
  • Try grilled choices instead of fried (such as salad with grilled chicken strips).
  • Snack on fruits and vegetables such as sliced apples and oranges, carrot sticks, celery, and cucumber sticks. Take them to go in plastic bags or reusable containers.
  • Make a healthy sandwich with whole-grin bread, lean meat, and reduced-fat cheese. Wrap it up for lunch on the go.
  • Try low-fat yogurt or hummus instead of mayo in sandwiches.
  • Eat a rainbow! Try to add as many colorful fruits and vegetables as you can to your meals and snacks.
  • Choose whole grains (whole-wheat tortillas, pastas and rice). To get used to brown rice, mix half white rice and half brown (cook each kind of rice separately, then combine).
  • If you are thirsty, try drinking water instead of soda.  You’ll decrease the sugar you take in each day and feel more energetic.

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