Make half your plate fruits and vegetables: The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.

• Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. 

Make half the grains you eat whole grains: An easy way to eat more whole grains is to switch from a refined-grain food to a whole-grain food. 

• Read the ingredients list and choose products that list a whole-grain ingredients first. Look for things like: "whole wheat," "brown rice," "bulgur," "buckwheat," "oatmeal," "rolled oats," quinoa," or "wild rice."

Switch to fat-free or low-fat (1%) milk: 

• Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

Choose a variety of lean protein foods: Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast.

• Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. 

Compare sodium in foods: Select canned foods labeled "low sodium," "reduced sodium," or "no salt added."

• Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. 

Drink water instead of sugary drinks: Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor.

• Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. 

Eat some seafood: 

• Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). 

Cut back on solid fats: Eat fewer foods that contain solid fats. 

• The major sources for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.

Food Safety

When cooking, keep these tips in mind to keep your family safe from food poisoning.

• Clean: Wash hands, utensils, and cutting boards before and after contact with raw meat, poultry, seafood, and eggs.

• Separate: Keep raw meat and poultry apart from foods that won't be cooked.

• Cook: Use a food thermometer. You can't tell if food is cooked safely by how it looks.

• Chill: Chill leftovers and takeout foods within two hours and keep the refrigerator at 40°F or below.

• Rinse: Rinse fruits and vegetables (even those with skins or rinds that are not eaten) with tap water.