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.