Build a Better Bowl

“Meals in a bowl” are a popular trend in the food world, providing both sweet and savory options. Look around at your local restaurants or browse through Pinterest and you will see burrito, rice, salad, and even smoothie bowls!

Bowls are a good way to incorporate a variety of food groups, but the calories can add up quickly. Consider the tips below to help you build a healthier bowl.

Bulk up the “bowl” with fruits and veggies

  • Fruits and vegetables are naturally low in fat and calories, and eating them can reduce your risk for chronic disease.
  • Aim to have at least two color groups represented in your fruit and vegetable selection.

Incorporate a whole grain

  • Whole grains pack a nutritional punch by providing fiber, B vitamins, and phytochemicals (compounds produced by plants that may help prevent disease).
  • Easy whole grain options include brown rice, oatmeal, whole grain pasta, kamut, quinoa, or bulgur.
  • Check out our Whole Grains publication,, for additional ideas.

Choose a lean protein

  • Protein in your bowl means you will stay full longer.
  • Eggs, lean meats, tofu, beans, Greek yogurt, and nut butters are great go-to options.

Top wisely

  • Select toppings low in added sugar and sodium, such as dried fruits with no added sugar or plain nuts and seeds.


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