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 kphealthyme.com or kp.org/nutrition to access the wealth of classes, webinars, and resources offered by the Kaiser Permanente Nutrition Department