Nutrition

MyPlate launched as a new reminder to help consumers to make healthier food choices - What does YOUR plate look like? I'm going to fill half of MyPlate with fruits and vegetables. The other half will be whole grains and lean meats. It's that simple! Check out www.ChooseMyPlate.gov for simple ways to get, and stay, healthy for a lifetime.

Taking the first step is simple. You can start with one of the changes listed below.

 

Balance Calories:

  • Enjoy your food, but eat less.
  • Avoid oversized portions.

 

Foods to Increase:

  • Make half your plate fruits and vegetables.
  • Switch to fat-free or low-fat (1%) milk.
  • Make at least half your grains whole grains.

 

Foods to Reduce:

  • Compare sodium (salt) in foods like soup, bread, and frozen meals, and choose foods with lower numbers.
  • Drink water instead of sugary drinks.

For more information visit www.choosemyplate.gov - there you can look up foods, learn about healthy eating tips, get a personalized plan and even ask questions to nutritionists at the USDA Center for Nutrition Policy and Promotion.

Any fruit or 100% fruit juice counts as part<br/>of the Fruit Group.  Fruits may be fresh,<br/>canned, frozen, or dried, and may be whole,<br/>cut-up, or pureed. 
Any food made from wheat, rice, oats, cornmeal,<br/>barley or another cereal grain is a grain product. Any vegetable or 100% vegetable juice counts<br/>as a member of the Vegetable Group. Vegetables<br/>may be raw or cooked; fresh, frozen, canned,<br/>or dried/dehydrated; and may be whole, cut-up,<br/>or mashed. All foods made from meat, poultry, seafood,<br/>beans and peas, eggs, processed soy products,<br/>nuts, and seeds are considered part of the<br/>Protein Foods Group. Beans and peas are also<br/>part of the Vegetable Group. All fluid milk products and many foods made<br/>from milk are considered part of this food<br/>group. Most Dairy Group choices should be fat-free<br/>or low-fat. Foods made from milk that retain their<br/>calcium content are part of the group.

Fruits

  • Apples
  • Apricots
  • Bananas
  • Berries:
    • strawberries
    • blueberries
    • raspberries
  • Cherries
  • Grapefruit
  • Grapes
  • Kiwi fruit
  • Lemons
  • Limes
  • Mangoes
  • Melons:
    • cantaloupe
    • honeydew
    • watermelon
  • Mixed fruits:
    • fruit cocktail
  • Nectarines
  • Oranges
  • Peaches
  • Pears
  • Papaya
  • Pineapple
  • Plums
  • Prunes
  • Raisins
  • Tangerines
  • 100% Fruit juice:
    • orange
    • apple
    • grape
    • grapefruit

Grains

Whole grains:

  • amaranth
  • brown rice
  • buckwheat
  • bulgur (cracked wheat)
  • millet
  • oatmeal
  • popcorn
  • Ready-to-eat breakfast cereals:
    • whole wheat cereal flakes
    • muesli
  • rolled oats
  • quinoa
  • sorghum
  • triticale
  • whole grain barley
  • whole grain cornmeal
  • whole rye
  • whole wheat bread
  • whole wheat crackers
  • whole wheat pasta
  • whole wheat sandwich buns and rolls
  • whole wheat tortillas
  • wild rice

Refined grains:

  • cornbread
  • corn tortillas
  • couscous
  • crackers
  • flour tortillas
  • grits
  • noodles
  • Pasta:
    • spaghetti
    • macaroni
  • pitas
  • pretzels
  • Ready-to-eat breakfast cereals:
    • corn flakes
  • white bread
  • white sandwich buns and rolls
  • white rice

Vegetables

Dark green vegetables

  • bok choy
  • broccoli
  • collard greens
  • dark green leafy lettuce
  • kale
  • mesclun
  • mustard greens
  • romaine lettuce
  • spinach
  • turnip greens
  • watercress

Red & orange vegetables

  • acorn squash
  • butternut squash
  • carrots
  • hubbard squash
  • pumpkin
  • red peppers
  • sweet potatoes
  • tomatoes
  • tomato juice

Beans and peas

  • black beans
  • black-eyed peas (mature, dry)
  • garbanzo beans (chickpeas)
  • kidney beans
  • lentils
  • navy beans
  • pinto beans
  • soy beans
  • split peas
  • white beans

Starchy vegetables

  • cassava
  • corn
  • fresh cowpeas, field peas, or black-eyed peas (not dry)
  • green bananas
  • green peas
  • green lima beans
  • plantains
  • potatoes
  • taro
  • water chestnuts

Other vegetables

  • artichokes
  • asparagus
  • avocado
  • bean sprouts
  • beets
  • Brussels sprouts
  • cabbage
  • cauliflower
  • celery
  • cucumbers
  • eggplant
  • green beans
  • green peppers
  • iceberg (head) lettuce
  • mushrooms
  • okra
  • onions
  • parsnips
  • turnips
  • wax beans
  • zucchini

Protein Foods

Meats

  • Lean cuts of:
    • beef
    • ham
    • lamb
    • pork
    • veal
  • Game meats:
    • bison
    • rabbit
    • venison
  • Lean ground meats:
    • beef
    • pork
    • lamb
  • Lean luncheon or deli meats
  • Organ meats:
    • liver
    • giblets

Poultry

  • chicken
  • duck
  • goose
  • turkey
  • ground chicken and turkey

Eggs

  • chicken eggs
  • duck eggs

Beans and peas

  • black beans
  • black-eyed peas
  • chickpeas (garbanzo beans)
  • falafel
  • kidney beans
  • lentils
  • lima beans (mature)
  • navy beans
  • pinto beans
  • soy beans
  • split peas
  • Processed soy products:
    • tofu (bean curd made from soybeans)
    • white beans
    • bean burgers
    • veggie burgers
    • tempeh
    • texturized vegetable protein (TVP)

Nuts and seeds

  • almonds
  • cashews
  • hazelnuts (filberts)
  • mixed nuts
  • peanuts
  • peanut butter
  • pecans
  • pistachios
  • pumpkin seeds
  • sesame seeds
  • sunflower seeds
  • walnuts

Seafood

  • Finfish such as:
    • catfish
    • cod
    • flounder
    • haddock
    • halibut
    • herring
    • mackerel
    • pollock
    • porgy
    • salmon
    • sea bass
    • snapper
    • swordfish
    • trout
    • tuna
  • Shellfish such as:
    • clams
    • crab
    • crayfish
    • lobster
    • mussels
    • octopus
    • oysters
    • scallops
    • squid (calamari)
    • shrimp
  • Canned fish such as:
    • anchovies
    • clams
    • tuna
    • sardines

Dairy

Milk

  • all fluid milk:
    • fat-free (skim)
    • low fat (1%)
    • reduced fat (2%)
    • whole milk
  • flavored milks:
    • chocolate
    • strawberry
  • lactose-reduced milks
  • lactose-free milks

Milk-based desserts

  • puddings
  • ice milk
  • frozen yogurt
  • ice cream

Calcium-fortified soymilk (soy beverage)

Cheese

  • hard natural cheeses:
    • cheddar
    • mozzarella
    • Swiss
    • Parmesan
  • soft cheeses:
    • ricotta
    • cottage cheese
  • processed cheeses:
    • American

Yogurt

  • all yogurt:
    • fat-free
    • low fat
    • reduced fat
    • whole milk yogurt

latest news

  • Join us this month for a United We Sweat extravaganza! There are many new fitness classes and events to try out in Lorain County. All classes and events are free (or requiring only a small donation) and open to the public!

  • Anyone can catch the flu. The flu strikes without warning and symptoms can be severe and life-threatening. To protect both you and your loved ones the Lorain County General Health District (LCGHD) will provide the flu vaccine this fall and throughout the flu season.

about us

get in touch

An Interactive Partnership between Lorain County General Health District and LorainCounty.com.