Published March 1, 2023

When planning meals, balance is in order. The 2020–2025 Dietary Guidelines for Americans encourage everyone to follow a healthy dietary pattern at every life stage.

Components of balanced meals.

When making meals, include a variety of delicious ingredients from all five food groups—fruits, vegetables, grains, protein foods, and dairy or fortified plant alternatives.¹ When planning, be aware of added sugars, saturated fat, and sodium by reading the Nutrition Facts label.

Proteins.

Variety is key when it comes to proteins. According to the 2020–2025 Dietary Guidelines, most Americans meet the protein recommendations for meat, poultry, and eggs, but do not meet the recommendations for seafood or nuts, seeds, and soy products. By including more of these foods, you decrease your intake of saturated fats and sodium and increase your intake of important nutrients your body needs, like unsaturated fats, fiber, and vitamin D.²

To vary your protein, try these options found throughout the store:

• Nuts and seeds: Look for unsalted or lightly salted nuts and seeds in the Produce department or on the grocery aisle.
• Soy products: Tofu and tempeh are also a quick addition to your next stir-fry. Find them in the Produce department.
• Seafood: Try fresh or frozen portions of seafood and shellfish.
• Grocery: Add canned tuna and salmon to sandwiches, casseroles, and more. Plus, they’re a fantastic way to get omega-3s.
• Deli: Pick up an oven-roasted chicken from the Deli.
• Frozen: Find precooked options from the frozen foods section, such as our GreenWise turkey meatballs.
• Unseasoned kabobs: You have more control over saturated fat and sodium content. Add a light marinade of low-fat Italian dressing for flavor.
• Eggs: Add an egg to make any meal or snack more satisfying. The options are endless, from frittatas to sandwiches to fried rice.

Plant-based proteins.

Whether you’re vegetarian, vegan, or just trying to eat more plant-based foods, we have choices for you. You can meet your protein needs with plant-based foods including nuts, seeds, soy products, and meat alternatives.

• Canned beans are a versatile addition to many meals, including soups, stews, salads, casseroles, and more. Look for our Better Choice shelf tags for options with less sodium.
• We have meat alternatives in our frozen section.

Fruits.

Fruits are sources of many essential nutrients that many people do not get enough of, including potassium, dietary fiber, vitamin C, and folate.³

• Cut fruit from Produce makes it easy to get the recommended 1 1/2—2 1/2 cups of fruit per day.³
• Use frozen fruit to make smoothies for an easy, on-the-go breakfast

Vegetables.

Vegetables provide nutrients vital for the health and maintenance of your body. Get your recommended 2—4 cups of vegetables per day⁴ with these tips:

• Bagged salads and salad kits make easy sides or could even be your entrée.
• Bagged and microwaveable vegetables don’t require chopping and can be quickly added to meals.
• Fresh-cut steam-in-bag vegetables make it easy to get your veggies.

Grains and breads.

Grains are an important part of the diet, and it’s recommended to make at least half of your servings of grains whole.⁵

• Frozen quinoa blends and brown rice are quick and easy sides. Microwaveable rice is ready in just a few minutes.
• Our Bakery breads are perfect for sandwiches, or as a side for meals. Look for our 100% Whole Wheat Mountain Bread for a serving of whole grains.
• Meals come together in a snap with fresh pasta.

Get tips for getting more whole grains.

Dairy.

Consuming dairy products provides health benefits including maintaining strong bones.⁶

• Look for shredded or crumbled cheese to top casseroles, salads, and more. Reduced-fat versions help keep your fat and saturated fat consumption in check.
• Flavored yogurt is a great snack or addition to breakfast.
• To reduce fat and saturated fat, use low-fat or fat-free plain yogurt instead of sour cream.
• Fortified plant-based milks and yogurt, which have added calcium, vitamin A, and vitamin D, are alternatives for those who do not consume dairy products.

Grab and go meals.

We have lots of options for each food group, and these can combine easily into grab and go meals.

• Pick up an oven-roasted chicken from the Deli. Remove the skin before eating. Add a bagged salad from Produce and a fresh-baked loaf of whole wheat bread from the Bakery.
• Thaw frozen, precooked turkey meatballs. Add fresh pasta paired with a jarred pasta sauce. Use our Better Choice shelf tags to help you select pasta sauces that are lower in saturated fat, added sodium, and added sugars. For a complete meal, add a bagged salad from Produce or a bag of pre-chopped vegetables.
• Choose your favorite fresh or frozen fish for a simple grilled or baked fish entrée, and pair it with a Better Choice rice or grain blend from the grocery aisle and a bagged salad.
• Pair a GreenWise quinoa blend from the frozen section with shrimp for a quick meal.
• Aprons^® Meal Kits are prepped and portioned¬—all you have to do is cook. Available at our select stores in the Meat department.
• Aprons Meal for One: Chef-inspired and ready to cook. Look for selections with less saturated fat and sodium.

Meals.

If you have more time to plan and prepare meals, check out our Better Choice recipes with less saturated fat, added sodium, and added sugar.

• Our Publix Aprons^® Turkey Meatball Soup with Greens features precooked GreenWise turkey meatballs, riced cauliflower, and baby spinach. Pair it with a crusty baguette from the Bakery.
• Rustic Chicken Vesuvio is a hearty meal with chicken thighs, potatoes, and peas.

For the love of you.

Choosing how you eat is uniquely personal. It’s about your needs, your preferences, and your goals. As your wellness ally, we’re in your corner with fresh ideas, recipes, and wellness icons that make it easier to shift toward wiser food choices. It’s all about you, at your very best.

Sources

¹ U.S. Department of Agriculture & U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025, 9th ed. December 2020. Available at DietaryGuidelines.gov.

² United States Department of Agriculture (USDA). What foods are in the Protein Foods Group? MyPlate.gov. Accessed November 21, 2022.

³ United States Department of Agriculture (USDA). What foods are in the Fruit Group? MyPlate.gov. Accessed November 21, 2022.

⁴ United States Department of Agriculture (USDA). What foods are in the Vegetable Group? MyPlate.gov. Accessed November 21, 2022.

⁵ United States Department of Agriculture (USDA). What foods are in the Grains Group? MyPlate.gov. Accessed November 21, 2022.

⁶ United States Department of Agriculture (USDA). What foods are included in the Dairy Group? MyPlate.gov. Accessed November 21, 2022.