Savvy Food Strategies for a Healthier You!

Control serving size
One serving of chicken, meat, or fish is around the size of a deck of cards. A single serving of rice or pasta equals a half cup. Impossible, you say? Fill up on vegetables and fruits and you won’t miss the protein and pasta.

Use smaller plates
Automatically cut down on calories by using small(er) plates or bowls. Research shows that when we use smaller plates, we take smaller portions of food—without noticing the difference!

Read food labels
Foods labeled "reduced fat" may actually be full of trans fats and added sugars. If you see the words "partially hydrogenated" on the label—leave that food on the shelf.

Make your own meals
Cooking most of your meals will allow you make healthier choices—and to know exactly what you’re eating. If you must eat canned soups and frozen foods, choose ones with reduced sodium.

Don’t “banish” any foods
Saying “no” to all your favorite foods will likely leave you craving them more. An occasional slice of cake or a bag of chips won’t derail your new, healthier diet. Just make sure to go back to healthier foods at the next meal.

Order strategically at restaurants
Choose an appetizer instead of an entrée, or split an entrée with a friend. (You’ll save calories—and money.) Order salt- and sugar-laden salad dressings and sauces on the side and use them sparingly.

Eat slowly
Take time to savor your meal. Real food tastes really good; don’t pass that up by inhaling lunch or dinner. Most important: Stop eating before you feel full. It can take a full 15 to 20 minutes for your brain to catch up with your body—and you realize you’ve eaten enough!

Share meals with family or friends
You’ll enjoy the company, take more time with your meal, and not fall into the trap of mindless eating in front of the TV.

Follow these suggestions and you'll find that heart-healthy eating is easier than you imagined!