Food as Fuel – How to Care for Yourself at Home

woman eating

How can you care for yourself at home?

Eat a balanced diet

  • Try to eat variety of healthy foods every day. These include:
    • 5 to 8 ounces of bread, cereal, crackers, rice, or pasta. An ounce is about 1 slice of bread, ¾ cup of breakfast cereal, or ½ cup of cooked rice, cereal, or pasta. Choose whole-grain products for at least half of your grain servings.
      • Orange vegetables such as carrots and sweet potatoes.
      • Dark green vegetables such as broccoli and spinach.
    • 2 to 3 cups of vegetables. Be sure to include:
    • 1½ to 2 cups of fresh, frozen, or canned fruit. A banana, an orange, or a large apple equals 1 cup.
    • 3 cups of nonfat or low-fat milk, yogurt, or other milk products.
    • 5 to 6½ ounces of protein foods. These include chicken, fish, lean meat, beans, nuts, and seeds. One egg equals 1 ounce of meat, poultry, or fish. A ½ cup of cooked beans equals 2 ounces of protein.

Stay fueled all day

  • Start your day with breakfast. If you don’t have time to sit down for a bowl of cereal in the morning, try something that you can eat “on the go.” Try a piece of whole wheat bread with peanut butter or a container of yogurt with frozen berries mixed in.
  • Eat regularly scheduled meals and snacks. If you miss a meal, you may overeat at the next meal. Or you may choose a less healthy snack.
  • Drink enough water. (If you have kidney, heart, or liver disease and have to limit fluids, talk with your doctor before you increase your fluid intake.)

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