What should I be eating??

We always think about what we should stop eating, but what about the foods we SHOULD be eating?

Add Healthy Foods to Your Recipes

Learning to incorporate healthy foods into recipes can make it easier to get the variety of nutrition you need. Try some of these ideas:

  • Mix rolled oats into meat loaf.
  • Bake vegetables such as potatoes, carrots, tomatoes and squash with fish steaks or chicken breasts.
  • Add frozen or fresh vegetables to canned soup.
  • Steam vegetables along with pasta and serve with tomato sauce.
  • Use chopped fruit in breads or muffins.
  • Add chopped apricots, apples or pears to a green salad.

You’ll soon find eating the recommended 2 cups of fruits and 2-1/2 to 3 cups of vegetables daily is easy and fits into a lot of your favorite recipes.


Add Variety to Your Eating Plan

Eating a variety of foods has always been a key to health because of the vast variety of nutrients different foods contain. Variety adds more than just nutrition to your meals as well — variety adds color, flavor, texture, shape and temperature to meals or snacks.

  • Vary the colors: Think about how foods will look on the plate together. Is everything beige? For color variety, add fresh chives to mashed potatoes or red pepper strips to baby carrots.
  • Vary the flavors: Different ingredients and seasonings add layers of flavors. Instead of orange-glazed chicken, cranberry sauce and candied sweet potatoes, complement chicken with brown rice or a crisp spinach salad.
  • Vary the textures: Contrast crunchy foods with soft foods. For example, add crunchy raw vegetables to rice.


Building More Nutritious and Delicious Meals

At breakfast, you can:

  • Fill half a cantaloupe with low-fat yogurt or cottage cheese.
  • Add onions and red and green peppers to dishes made with eggs or egg whites.

At lunch, you can:

  • Add apple or banana slices to peanut butter sandwiches.
  • Make a sandwich with grilled vegetables such as eggplant, red or green peppers and zucchini.

At dinner, you can:

  • Have vegetable soup as a starter.
  • Have a salad as a main course, with grilled fish, steak or chicken.


Visit eatright.org for more information



  1. You are a very clever individual!

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