The saying, "You are what you eat" is sort of true when it comes to your health. But the part we should add is, "You are how much you eat." Balance is the name of the game. While nutritious foods are important to keep you healthy, too much of a good thing isn't always best. Below are some examples of foods that are good for you, but only in small amounts.
| Nuts A few nuts each day is a great source of protein and healthy fats, but you know what's not healthy? A cup of nuts. Or an entire container of nuts... Hey, it happens. About 1/4 cup is all you need, and anything more than that is no longer a good thing. Get your (small) dose of nuts in this apple salad or energy trail mix. |  |
Juice
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Did you know more than 1/2 a cup of juice (4 oz), especially for kids, isn't a good idea? Many people think juice should be included in a healthy diet, but it's actually much better to eat fruit instead. A half cup of juice daily is okay, but otherwise choose fruit for more fiber and fewer calories. Check it out: |
| Healthy Oils You may already know that olive oil and canola oil are better choices than lard, shortening, or butter. Don't let that convince you that it's okay to have large amounts of them though. More unsaturated fats and less saturated/trans fats make olive and canola oil better options for cooking and baking, but try to use a couple of teaspoons or less daily. |  |
| Protein  | There's no doubt about it, protein is crucial for keeping our bodies healthy. However, a lot of people think they should get much more of it than is actually necessary. An average, healthy adult only needs about 5-6 ounces per day (for meat, about the size of 2 decks of playing cards), and most of that should be lean. Think chicken, fish, or plant sources, like beans and soy. Use the MyPlate lesson of filling only 1/4 of your plate with protein at meals, and limit fattier meats to only once or twice per week. Check out all of our Meatless Meal options for tasty recipe ideas. |
Has all this food talk left you hungry? Here are a few great recipes to fill you up with nutrition and deliciousness:
 Crockpot Red Beans & Rice |  Tuscan Style Cannellini Bean Pasta |  Spanish Chickpea Stew |
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