By Michele Boisvert, Exercise Physiologist

Did you ever think about what goes on your plate or in your cup or bowl before you eat? Foods like fruits, vegetables, low-fat dairy products, whole grains and lean protein foods contain the nutrients you need without too many calories. Try some of these options to jumpstart your day:

Make half your plate fruits and vegetables

  • Eat dark green vegetables like broccoli, and don’t forget to add red (tomatoes) and orange (sweet potatoes) to side or main dishes.

Switch to 1 percent or skim milk

  • These options have the same amount of calcium and other necessary nutrients as whole milk, but less calories and fat.
  • Don’t forget to try calcium-fortified soy products as a substitute for dairy products.

Make at least half your grains whole

  • Select 100 percent whole-grain breads, cereals, crackers, rice and pasta.
  • Read the labels on food packages to check the ingredients to find whole-grain foods.

Vary your protein food choices 

  • Twice a week, make seafood the protein on your plate. Summer is a great time for grilling, so why not try salmon, shrimp or scallops on the grill?
  •  Eat more beans,  a natural source of fiber and protein.

Michele Boisvert  is an exercise physiologist at Mulberry Gardens.