Eating right does not have to be complicated – simply begin to incorporate a healthy eating plan into your daily routine. These recommendations from the Dietary Guidelines for Americans can help get you started.
- Emphasize fruit, vegetables, whole grains and low-fat or fat-free milk and milk products
- Include lean meats, poultry, fish , beans, eggs and nuts
- Make sure your diet is low in saturated fats, trans fat, cholesterol, sodium, and added sugars
Make your Calories Count
Thinks nutrient-rich rather than “good” or “bad” foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients, lower in calories. Making smart food choices can help you stay healthy, manage your weight and be physically active.
Focus on Variety
Eat a variety of foods from all of the food groups to get the nutrients your body needs. Fruits and vegetables can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens and broccoli and orange vegetables including carrots and sweet potatoes. Vary your protein choices with more fish, beans and peas. Eat at least 3 ounces of whole-grain cereal, breads, crackers, rice or pasta every day.
Know Your Facts
Look for foods low in saturated fats, Tran’s fats and cholesterol to help reduce your risk of heart disease. Most of the fats you eat should be monounsaturated and polyunsaturated fats. Check the Nutrition Facts panel on food labels for total fat and saturated fat.
Source: American Academy of Nutrition and Dietetics, March 18, 2014