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Make a Shift

Good news! Eating healthy doesn't mean you have to give up all the foods you love. It doesn't have to be confusing or hard to do.

There's a better approach: Make small shifts in the foods you already eat.

What are healthy shifts?

It's simple. Swap out a food or part of your meal for a healthier option. Here are some ideas:

  • Shift from whole milk to low-fat milk in your breakfast cereal.

  • Shift from soda with added sugars to water during lunch.

  • Shift from a cream-based pasta dish to one with a lighter sauce and more vegetables for dinner.

How will making shifts help?

By making shifts, you can help prevent a chronic disease like obesity, heart disease, high blood pressure, or type 2 diabetes.

It doesn't mean you have to change your whole eating pattern. You're just making small changes when you go into your fridge, shop, pack a lunch, or look at a menu.

Which other shifts can I try?

  • To eat more whole grains: Choose whole wheat bread instead of white.

  • To cut down on salt (sodium): Have nuts for a snack instead of potato chips. Switch to unsalted nuts. Shift from regular canned soups to low sodium.

  • To cut down on saturated fats: Twice a week, have seafood instead of fatty cuts of meat for dinner. When you're making chili or stew, reduce the amount of meat and add more beans and vegetables.

  • To cut down on added sugars: Have a homemade fruit smoothie instead of ice cream. Give your kids 100% juice or water instead of fruit punch.

  • To use oils instead of solid fats: Dip your whole-wheat bread in olive oil instead of spreading on butter. Choose an oil-based salad dressing instead of cream-based.

Goal of the day

What shift will you make this week?

You can learn more about shifts at MyPlate.gov.