Smart Calorie Choices
Get the most nutrition for the fewest calories from your fruits, vegetables, milk and dairy and protein diet choices.
Make Vegetable-Smart Calorie Choices
- Shop for vegetables that are fresh, frozen or canned in water.
- Use the Nutrition Facts label to check the calories and fat in vegetables prepared with butter or sauces.
- Prepare dry beans and peas without added fats.
Make Fruit-Smart Calorie Choices
- Shop for fruits that are fresh and/or frozen without added sugar or canned in water.
- To reap the benefits of dietary fiber, choose whole or cut-up fruit most often.
- Select fruit juices labeled as 100% fruit juice, such as orange juice or grapefruit juice.
- Use the Nutrition Facts label to compare the calories in fruits canned in water, 100% fruit juice, light syrup and heavy syrup, and to check the serving size and calories for dried fruits.
Make Milk-Smart Calorie Choices
- Choose fat-free or lowfat milk, yogurt and cheese.
- When you shop, use the Nutrition Facts label to compare the amount of calories and fat in different types of milk and other dairy foods.
- If your family usually drinks whole milk, try stepping down to reduced-fat (2%), then lowfat (1%) and finally fat-free milk.
- Stock a few cans of evaporated fat-free milk to use in coffee and to replace cream in recipes.
- For a sweet treat, try lighter ice cream or frozen yogurt.
Make Protein-Smart Calorie Choices
- Trim away visible fat from meat before cooking and remove poultry skin.
- Bake, broil or grill meat, poultry and fish.
- Drain off any fat that appears during cooking.
- Bake breaded meat, poultry and fish instead of frying.
- Flavor your meat, poultry and fish with herbs or use lowfat sauces.
- Prepare dry beans and peas without added fats.
