How to Earn Points - Eat Smart Focus Area

You can earn points when you Eat Smart. Follow this link for a PDF version of how you can earn points in the Eat Smart focus area.

Eat a Healthy Breakfast

Studies have shown that eating breakfast can be important in maintaining a healthy body weight. Eating a healthy breakfast has been also linked to better learning ability and memory functions.

Eat More Fruits and Vegetables

Fruits and vegetables are critical to preventing disease and promoting good health. To get the amount that's recommended, most people need to increase the amount of fruits and vegetables they currently eat every day. How many fruits and vegetable do you need?

Eat at least 2 ½ cups of vegetable daily*
One cup of vegetables is equal to:

2 cups raw, leafy greens
1 cup 100% vegetable juice
1 cup cooked leafy greens
1 large baked sweet potato
1 large ear of corn
1 large raw tomato

Eat at least 2 cups of fruit daily*
One cup of fruit is equal to:

1 large banana
1 large orange
1 cup of 100% orange juice
8 large strawberries
1 small apple
½ cup dried apricots or raisins

Try to include a rainbow of colors – at least one fruit or vegetable from each color group weekly: Blue/Purple, Yellow/Orange, Red, Green and White.

Eat More Whole Grains

Eating the recommended amount of whole grain products reduces the risk of heart disease and may help with weight management. How much do you need?

Eat at least 3 ounce equivalents of whole grains daily
One ounce of whole-grain is equal to:

1 cup of breakfast cereal

1 slice of 100% whole wheat/grain bread

½ cup cooked brown or wild rice, cereal, pasta or other cooked grain

4 - 6 whole wheat/grain crackers (Triscuits)

3 cups popcorn

1 small (6-inch diameter) whole wheat flour or corn tortilla

Whole-grain products can be identified by the ingredient list. Typically, if the ingredient lists "whole wheat," "wholemeal," or "whole corn" as the first ingredient, the product is a whole-grain food item. Whereas, terms such as "enriched" and "bromated," among others, could indicate that the food lacks whole grain.

Here are some additional tips on how to eat more fruits, vegetables and whole grains.

Visit a Farmers Market

Purchasing locally grown fruits and vegetables from a local famers market is a fun way to eat smarter. Find a farmer’s market near you.

Choose a Healthier Snack from the Vending Machine

The goal of the Healthier Snacks pilot program is to provide more healthy options for employees. Healthier snack options should be stocked in the rows with the Eat Smart Move More banner.

Want More Information?

For information on Eating Smart visit:

*These recommendations are based on a 2,000-calorie intake.

Questions? Contact us: livewellchallenge@kingcounty.gov or call 206-263-7333.

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