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Healthy Recipes: 4 Weeks of Healthy Family Meals
By eating a healthy diet, you can reduce your risk of chronic disease. Foods low in fat and high in fiber can help keep you healthy.
What can you and your family do to eat healthy?
Order a free Healthy Eating Kit or view it now! In it you will find healthy recipes, cooking tips and other nutrition advice.
Is your family in balance? Studies have shown that those who consume more fruits and vegetables while decreasing their consumption of fat and added sugar manage weight better, are less hungry and have better intake of other nutrients such as vitamins and minerals. For more information on how fruits, vegetables and exercise can help you manage your weight, download the "Is Your Family in Balance?" tip card now.
Build a healthy plate. Before you eat, think about what goes on your plate or in your bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories. Over the day, include foods from all the food groups.
Be sure to eat plenty of fruits and vegetables. Adults should eat at least 4½ cups of fruits and vegetables a day, especially those rich in vitamins A and C.
Test your Fruit and Veggie IQ.
Variety is important when it comes to fruits and vegetables. Think of eating fruits and vegetables like eating the rainbow. Be sure to sample all of the colors as often as you can.
Check out these resources for increasing your vegetables and fruits:
- Orange and Deep Yellow: Try sweet potatoes, carrots, winter squash, oranges, peaches, yellow tomatoes, mango, papaya, pineapple and cantaloupe.
- Red: Try tomatoes, pink grapefruit and watermelon.
- Green: Try spinach, collards, turnip greens, kiwi, green bell pepper, zucchini and sugar snap peas.
- Purple, Dark Red and Blue: Try beets, blueberries, red and purple grapes, cherries and eggplant.
- White: Try cauliflower, parsnips and turnips.
What Does 'Organic' Mean on a Food Label? —The term organic has specific guidelines defined by the United States Department of Agriculture's (USDA) National Organic Program.
To see a list of organic farms near you, check out the Maryland Department of Agriculture.
The MyPlate campaign encourages you to think about building a healthy plate at meal times. For more information, meal plans and recipes, go to ChooseMyPlate.gov.
Increase the fiber in your usual diet. Besides fruits and vegetables, whole grain breads and cereals are good sources of fiber. Check out "10 Tips to Help You Eat Whole Grains" for tips on making half your grains whole.
Lower the fat, especially trans fat. Try to reduce the fat you eat by choosing lean meat, fish, skinned poultry, low-fat dairy products and vegetable oils. Avoid fried foods and those cooked with butter and oil. When dining out, look for low-fat menu options, or ask whether food can be baked or broiled instead of fried. For more information, download the following:
7. Eating Healthy When Eating Out by ChooseMyPlate.gov.
8. Get more for your money.
- Choose restaurants that offer fruits and vegetables on the menu.
- At sit down restaurants, order salad and cooked vegetables as part of your meal. Ask if vegetables or salad can be substituted for French fries. Order fresh fruit for dessert.
- At fast food restaurants, order a small 100% orange juice, milk or water instead of soft drinks. Substitute a baked potato for fries. Add lettuce and tomato to sandwiches. Use the salad bar and go easy on the dressing. Order the chili. Try the fruit parfait in place of the apple pie.
Careful meal planning and smart shopping can help you make the most out of your family's budget. Check out the "Getting More For Your Money" tip card for tips on getting the most for your money when buying fruits and vegetables.
For additional tips on spending smart and eating smart, download the information below for each food group. Information provided by the Iowa State University Extension.
Visit these websites for more information about keeping your family healthy.