Here is a simple checklist to use when preparing your meal or snack:
Does it include a fruit or vegetable (or both)?
Does it include a whole grain (for snacks, at least 1 g fiber in the snack)
Does it include a protein? (i.e., nuts, yogurt, lowfat or skim milk, low saturated fat meats, reduced fat cheese, tofu, etc.)
Does it include a small amount of fat? (i.e., healthy fat from nuts, olive oil, canola oil, reduced fat in cheese, lowfat yogurt)
If your answer is yes to these questions you are on your way to a healthier snack or meal.