Make half your plate fruit and vegetables:
Keep it simple by
filling half your plate with fruits and vegetables at meal time. The more colorful you make your plate; the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy. Remember that all forms count –
fresh, frozen, canned (fruit in water or 100%
juice), dried, or 100% juice.
Make half the grains you eat whole grains:
An easy way to eat more whole grains is to switch from a refined
grain food to a whole- grain food. For example, eat whole-wheat bread instead of white bread, brown rice instead of white rice, and low-fat popcorn instead of snack chips. Read the ingredients list and choose products that list a whole-grain ingredient first. Look for things like: “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “rolled oats,” “quinoa,” or “wild rice.”
Choose fat-free or low-fat (1%) milk,
yogurt, or cheese:
To help build your bones and keep them strong,
dairy products should be a key part of your diet because they provide calcium,
vitamin D, and many other nutrients
your bones need.
Drink water instead of sugary drinks:
Regular soda and other sweet drinks
such as fruit drinks and energy drinks are high in calories because they have a lot
of
added sugar. Instead, reach for a tall glass of water. Try adding a slice of lemon, lime
or watermelon or a splash
of 100%
juice to your glass
of water if you want some flavor.
Choose lean sources of protein:
Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Select leaner cuts of ground beef (label says 90% lean or higher), turkey breast, or chicken breast. Grill, roast, poach,
or boil
meat, poultry, or seafood instead
of frying. Include beans or peas in main dishes such as chili, stews, casseroles, salads, tacos, enchiladas, and burritos.
Compare sodium in foods like soup and frozen meals and choose foods with less sodium:
Read the Nutrition
Facts label to compare sodium in foods like soup, bread, canned vegetables, and frozen meals – and choose the foods with lower
amounts. Look for “low sodium,” “reduced sodium,” and “no
salt added” on food packages.
Eat some seafood:
Seafood includes fish (such as salmon,
tuna, and trout) and shellfish
(such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (heart healthy fat). Adults should try to eat at least 8 ounces a week of a variety
of seafood. Children can eat smaller amounts of seafood too.
Pay attention to portion size:
Check to see what
the
recommended
portion sizes of foods you eat look like in the bowls, plates,
and glasses you use at home. For example – check 3/4 cup cereal, 3
ounces cooked chicken, 1 cup milk, 1/2 cup of juice. When dining out avoid “Super-sizing” your meal or buying “combo” meal deals that often includes
large size menu items. Choose small size items instead or ask for a “take home” bag and wrap up half of your meal to take home before you even start to eat.
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