Increase Your Energy ● Better Your Health ● Manage Your Weight

v  Make two trips:

ü  First find foods you really want

ü  Second build your plate

v  Choose stations at the perimeter

v  Select foods with mindful eating icon

Drink low fat or fat free milk

Make half your grains whole grains Choose lean protein

How to navigate the DC Healthy options at DC stations

Build a healthy plate in the DC

Fill half your plate with fruits and vegetables

Eat a variety of colors

v Whole grains: quinoa, wheat berries

and buckwheat

v Vegetable and protein dishes

v  Load stir-fry with vegetables

v  Served with brown rice

v  Choose grilled chicken strips or roast beef

v Go meatless and add hummus

v  Add crunch to a sandwich with vegetables

v  Select wheat or whole grain bread or wrap

v  Look for steamed vegetables

v Build a colorful salad

v Add beans to your salad

v Cottage cheese and yogurt

v Hardboiled egg and fruit

v  Cereals: Cheerios, Total, Grape Nuts and Frosted

Shredded Wheat

v  Drink low fat or fat free milk

v  Oatmeal at Elm City: add nuts or fruit

v  Opt for a smoothie in the morning

v  Choose peanut butter over butter or cream cheese

Designed By Heather Eads and Kristen O’Connell

Breakfast options

V=vegetables   F=fruits   P=protein   D=dairy     G=grains  

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