Here are some tips on how to get started:

• Eat a balance of fruits and vegetables throughout the day. Fill half of your plate with vegetables (see choosemyplate.gov) or aim for 5 - 6 servings of vegetables and two servings of fruit throughout the day. Fruits and vegetables are high in vitamins, minerals and disease-fighting antioxidants.
• Make at least half of your grains whole grains instead of white, refined grains. Whole grains are complex carbohydrates that have more fiber, vitamins, and minerals. Fill a quarter of your plate with whole grains like brown rice, quinoa, and whole grain pasta.
• Stick to lean protein. Animal and vegetable-based proteins offer good nutrition and essential amino acids that are important for growth and sustaining muscle mass. Fill a quarter of your plate with lean protein like fish, skinless chicken breast, lean beef, eggs or beans.
• Practice portion control by eating small frequent meals throughout the day and adding healthy snacks in between main meals such as fruit. Following the portion plate (see choosemyplate.gov) can help you get a better idea of the correct portions you should be aiming for.
• Stick to low-fat, fat-free dairy or healthy dairy-free alternatives like soy milk, almond milk, or rice milk. Limit cheese intake to about 1 oz., the size of your thumb.
• Limit your intake of processed foods, salt, and sugary drinks.

Here are some additional suggestions from healthfinder.gov

1. Keep a food diary
   Tracking your food intake is one of the best ways to gain clarity about how nutritious your diet is. It’s also a great way to understand how many calories you are consuming on a daily basis. Make notes of when you eat, how much, where you are, whom you are with, and how you feel during and after.

2. Shop smart
   Make a grocery plan for the week. A grocery list can help you stay focused as you wander through the aisles. Aim to buy nutritious foods like colorful fruits and vegetables and read the nutrition labels to give you more information about what is in the food you are eating.  Visit FDA.gov to learn how to read labels.  Avoid going to the grocery store on an empty stomach.

3. Eat healthy when you are away from home or on the road.
   With some planning, you can enjoy dining out while eating healthy.

   • Most restaurants post their menus online, so you can review the menu and decide what you want to eat beforehand.
   • Order first, so you are not tempted by what others in your party are ordering.
   • Let your server know how you want your food prepared – ask for low-fat options, avoid sauces, etc.
   • Be smart about the side dishes you order. Choose vegetables (steamed) and brown rice rather than the fully loaded baked potato.
   • Consider ordering appetizers as your meal. The portions are smaller and many appetizers are healthy.
   • You don’t have to finish everything on your plate. The portions in restaurants are large, so split the meal and bring half home with you.

4. Talk to your doctor.
   Get an annual physical, and consider meeting with a nutritionist. Both options are available through your Medical Trust health plan benefits. Click here to check the handbook for your health plan and look up the coverage allowances for counseling sessions with a nutritionist in your area.