In celebration of National Nutrition Month, we welcome you to Go Further With Food!
Amanda Foote, Dietetic Intern
University of Northen Colorado Distance Dietetic Internship Program
Include a variety of healthful foods from all of the food groups on a regular basis
  • Try to make ½ of your plate vegetables and fruits
  • Try to make ¼ of your plate lean protein like skinless chicken breast, fish, lean cuts of beef or pork, tofu, beans, lentils or peas
  • Try to make ¼ of your plate starches and grains, aim for whole grains like whole wheat pasta, brown rice, oats, or quinoa
  • Try to include dairy with most meals, including milk, yogurt and cheese
Be mindful of portion sizes and eat and drink the amount that’s right for you
  • Try switching to a 9” plate (like a salad plate) instead of the standard 12” dinner plate to easily reduce portion sizes to an appropriate amount
  • Try measuring out your portions with measuring cups used for baking to get a visual sense of what a true portion of a particular food looks like
Keep your pantry stocked with staples including:

  • Canned fruits in 100% juice
  • Low Sodium canned vegetables
  • Canned tomato sauce, diced tomatoes
  • Frozen fruits and vegetables
  • Brown rice
  • Whole grain pasta
  • Dried or canned beans
  • Canned chicken, tuna or salmon
  • No salt added nuts
  • No sugar added peanut butter
  • Herbs and spices
  • Old fashioned or steel cut oats
  • Vegetable or chicken stock
Leftovers save time and reduce waste
  • Cook extras at dinner to have leftovers for your lunches
  • Cook meals on the weekends to freeze for a quick dinner on a busy night
  • Leftovers, soups and stews are great ways to use food that might otherwise go to waste
Find activities that you enjoy and be physically active most days of the week
  • Walking to the park (if you have a dog, they will appreciate it too!)
  • Riding your bike
  • Try a dance DVD from your living room
  • Take a class at the recreation center
  • Try a free trial membership at your local gym
Use good food safety practices
  • Wash hands before and after touching raw foods
  • Prepare foods on clean countertops
  • Do not use the same knife cutting board for raw meat as you do for vegetables
  • Cook foods to safe internal temperatures
  • Store leftovers in the refrigerator or freezer soon after eating to prevent growth of pathogens
Click below to see more tips for Going Further With Food
Explore or to access the wealth of classes, webinars, and resources offered by the Kaiser Permanente Nutrition Department