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Smart Calorie Choices

Smart Calorie Choices

Learn to Make 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 percent 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 percent), then lowfat (1 percent) 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

Protein Food Group

  • 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.

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