- SHIFT TO WHOLE GRAIN bread, pasta, rice, or wraps [photo of sliced loaf of whole grain bread]
- SHIFT TO WATER or UNSWEETENED tea instead of pop or sugar-sweetened beverages [photo of iced tea]
- SHIFT TO LEAN PROTEINS including white meat chicken, lean beef and pork [photo of uncooked pork]
- choose HEALTHY FOOD PREPARATION METHODS like roasting, steam, or air frying [photo of roasted new potatoes]
- include a FRUIT with your meals, like an apple, box of raisins, or even 100% fruit juice [photo of strawberries]
- Add a VEGETABLE to sandwiches, wraps, or as a side! [photo of a sandwich with lettuce on it]
- CHOOSE LOW FAT DAIRY with low fat milk, yogurt, and cheeses [photo of a glass of milk]
- VARY YOUR PROTEIN by including eggs, nuts, beans, and seeds [photo of a handful of almonds]
- MAKE 1/2 YOUR PLATE FRUITS AND VEGETABLES. This could include an apple and some baby carrots for lunch or a baked potato and bagged salad with dinner [photo of an apple and a bowl of baby carrots]
[Logos: Food in the Field. Nebraska Extension]