Healthy Snacks to Have at

Home

Nutrition Facts Label:

Quick TipsBecause the Rest of Your

Life Begins Today

Q&A

What should my plate look like? Half of the plate should be

fruits and vegetables.

A quarter of the plate should be grains

*Make half of your grains whole-grains! Examples include: brown rice, oatmeal, and whole-wheat flour.

A quarter of the plate should be protein.

*Examples include: meat, poultry, seafood, beans and peas, eggs, nuts, seeds, and processed soy products.

Whole fruit- bananas, plantains, apples, oranges, apricots, mango, grapefruit, tangerine, passion fruit

Other fruit- watermelon, cantaloupe, grapes, pineapple

Vegetables: carrot sticks, celery sticks, cucumbers, bell peppers

Low-fat/fat-free yogurt

Low-fat cheese Eggs, hard-boiled Nuts and Seeds:

almonds, cashews, Peanut/almond butter Hummus Unsweetened

1. Check the serving size. There are often more than 1 serving in the package: be mindful of the number of servings being consumed!

2. Calories: this is how many calories are in the serving size, not the entire package. The more servings consumed= the more calories consumed.40 calories= low100 calories= moderate400 calories or more= high

3. Limit: total fat, saturated fat, trans fat, cholesterol, sodium.

4. Get enough of: dietary fiber, vitamin A, vitamin C, calcium, and iron.

Look at the % Daily Value:5% or less= source low in particular nutrient20% or more= source high in particular nutrient*Limit saturated fat, trans fat, cholesterol, and added sugars= want %Daily Value to be a low number! Sugar does not have a % Daily Value, so compare the

How can I obtain fresh produce for a cheaper cost? Shop at local farmer’s

markets: Did you know the Main Street South Orange, Inc. farmer’s market and the West Orange Farmers Market both accept Families First/ Electronic Benefits Transfer cards?

Purchase the produce that is “in-season”. Purchasing fresh produce during their off-seasons = higher prices.

Watch out for sales! Buy in bulk. Freeze the

produce that will not be used right away.

Start a garden! Planting your own produce has great benefits: cheaper,

Small changes

yield huge results!