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I had non-starchy vegetables with my dinner, such as salad greens, beets, broccoli, or carrots.

That's great! Need some more crunch on a salad? Enjoy some water chestnuts. Believe it or not, they are a non-starchy vegetable, too!

A serving of non-starchy vegetables usually contains only 25 calories and 5 grams of carbohydrate. Cauliflower, green beans, onions, peppers, and zucchini are non-starchy, too.

I ate the suggested amount of fruits and vegetables today: 2 to 3 cups of vegetables and 1.5 to 2 cups of fruit!

Way to go! Fruits make a great dessert. Serve orange slices or berries after dinner tonight.

If you get enough fruits and vegetables every day, you'll help reduce your risk for heart attack, stroke, certain types of cancer, type 2 diabetes, bone loss, and kidney stones.

I chose whole wheat pasta instead of regular pasta to keep my blood sugar from spiking quickly.

You picked well! Throw some non-starchy vegetables into the sauce to add flavor and nutrients.

Whole wheat pasta may be digested more slowly than pasta made from refined white flour.

I picked brown rice instead of white rice. Brown rice has more fiber.

Good choice! A half-cup of brown rice with non-starchy vegetables and a lean meat make a healthy dinner.

If you like brown rice, try black rice. It's loaded with more anthocyanin antioxidants than blueberries but has more fiber and vitamin E and less sugar.

I added beans to my meal. Beans are high in protein.

Beans, beans, they're great for your health! Use them freely; don't be stealth!

If you're using beans in place of meat, eat the beans with a whole grain food, such as brown rice or quinoa, to make sure you get complete protein. Just starting to add beans into your meals? Drink more water to help your intestines handle the extra fiber.

I had oily fish for either lunch or dinner. It’s loaded with omega-3 fatty acids.

Awesome! One serving of fish is about 3 to 4 ounces. Aim to have fish two more times this week!

Omega-3 fatty acids are great for the heart. Having 8 ounces of seafood per week, which is two to three servings, may help reduce the risk for heart disease.

My dinner included lean meat. I had a good source of protein with less fat.

That's great! Remember a portion is a 3.5-ounce cooked serving, about the size of a deck of cards.

To find lean meats, look for those that end in "loin," such as pork loin and sirloin, or "round," such as eye round, are the leanest beef or pork options.

I removed the skin from my chicken or turkey before eating. Trimming the skin trims calories.

Great habit to keep!

If you had a chicken wing, removing the skin cut your calories in half. A roasted chicken breast with no skin contains 142 calories, whereas a chicken breast with skin that is fried contains 364 calories!

I had 3 cups of non-fat dairy foods today. Getting enough calcium and vitamin D is important for adults!

Good job! Both calcium and vitamin D maintain strong bones and reduce the risk of osteoporosis.

Calcium also can be found in other foods, such as salmon, but consuming dairy products has been linked with lower blood pressure and a reduced risk of type 2 diabetes.

I drank 8 glasses of water today instead of sugar-sweetened drinks.

That is great news!

There's no better choice than water for getting the fluid you need each day without adding extra calories from added sugar.

I cooked with olive oil instead of butter. Oils (or any food) from plants do not contain cholesterol.

Tha's smart! Cooking with liquid oils like olive, canola, or sunflower oils is a heart-healthy habit.

Liquid fats also tend to be lower in saturated fats than fats that are solid at room temperature.

I replaced a high-calorie snack with a healthy one. There are many ways to make healthier snack choices!

Good for you! Literally. Keep choosing wisely!

Dip crunchy vegetables like carrots into protein-packed hummus. Try Greek yogurt with fresh berries, or freeze some banana slices and drizzle them with dark chocolate instead of having full-fat, high-sugar ice cream. Yum!

I took the time to enjoy my food. Sitting and savoring is simply satisfying.

That must have been a nice experience! Repeat often.

You are probably as busy as everyone else is these days. Taking some extra time to slow down and savor the food that you’ve chosen to nourish your body may help you eat less yet feel more fulfilled.

I chose whole-grain bread over white bread. Whole grain foods may help reduce the risk of heart disease.

A wise choice!

Whole grain foods tend to be high in B vitamins, which help your body convert foods into energy. The fiber in some whole grain foods may help manage weight.

I had oatmeal for breakfast. Oats may lower cholesterol and blood pressure.

Congratulations on being a breakfast eater!

Great choice, especially if you cooked plain rolled oats and added healthy toppings. Sprinkle cinnamon or nutmeg on top for some extra flavor without extra sweetener.

I wrote down everything I ate today. Keeping track keeps me on track.

Yes! Stay on track toward your goals!

Great habit! People who track what they eat in a food diary tend to lose more weight than people who do not keep track..

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