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Nutrition Info

Learn more about the importance of good nutrition and how to obtain balance in the food groups.

AboutAllFoods2About All Food Groups

Choosing healthier foods from all food groups is the foundation of a nutritious and balanced diet. Select a food group to learn more.
Amount to Eat

Eating right begins with understanding how much you need to eat from each food group. Amounts will vary for everyone.  To determine what’s right for you, consider your age as well as your activity level, keeping in mind the more active you are, the more calories you will burn. The USDA provides recommendations for each age group for the different food groups. Select a food group to learn what's the right amount for you.

Serving Sizes

Serving sizes are the amounts of food the experts at the USDA recommend you eat. Familiarize yourself with the serving sizes of the foods you eat most often, and it will become easier to eat healthier meals. Select a food group to review specific serving sizes.

Health Benefits

When you eat the right foods in the right amounts you’ll enjoy a variety of health benefits, including reduced risk of heart disease, stroke, cancer, and Type 2 Diabetes. You’ll also be happier, have more energy, and find it easier to manage your weight. Select a food group to learn more.

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About the Program

The Healthy Savings program is designed to help you take a step towards a healthier diet. To make it easy, the program only promotes products that rank in the healthiest 1/3 of the foods in a typical grocery store.

The foods are rated within the independent and nationally renowned Guiding Stars® nutrition guidance system, which is aligned with the dietary guidelines of the FDA and USDA.

This gives you confidence that every product promoted in the program is a healthier alternative to most grocery products.

Healthier Choices

Sticking with healthy eating doesn't mean giving up meals at your favorite restaurant. With these helpful tips from the experts at the USDA, making smart choices while eating out has never been easier.
Measuring Waist Woman
  • As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
  • Ask for whole-wheat bread for sandwiches.
  • In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
  • Ask for salad dressing to be served on the side. Then use only as much as you want.
  • Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
  • Choose a "small" or "medium" portion. This includes main dishes, side dishes, and beverages.
  • If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
    • Share a main dish with a friend.
    • Resign from the "clean your plate club" - when you've eaten enough, leave the rest.
  • Add little or no butter to your food.
  • Choose fruits for dessert most often.
  • Order foods that do not have creamy sauces or gravies.
  • On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

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For helpful information about health, nutrition and exercise, check out the articles below.

Program Right - Title

Top 10 Tips for a Healthy Diet
Just in time for the new year check out these 10 tips.

Everyday Eating for a Healthier You
Tips to make the most of your new healthy diet.  -Academy of Nutrition and Dietetics 

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