Small changes can make a big difference to your health. Try to incorporate at least six of the eight goals down in your diet. Engage with the addition of a new healthy eating goal every week for the next six weeks.
That half of your plate fruits and vegetables: Choose red, orange and dark green vegetables, like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add the fruit to meals as part of the main or side dishes or dessert. The more colorful to take your plate, the more likely you are to get the vitamins, minerals and fiber that your body needs to be healthy.
That half of the grains you eat whole grains: An easy way to eat more whole grains is to move from a refined grain food to a whole grain food. For example, eat whole wheat bread instead of white bread. Read the ingredient list and choose products that list whole grain ingredients first. Look for things like: "integral", "rice", "bulgur," "buckwheat", "oats", "oatmeal," quinoa ", or" wild rice ".
Switch to skim milk or low-fat (1%): Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
Choose a variety of lean protein foods: meat, poultry, seafood, beans or peas, eggs, nuts and seeds are considered part of the group of protein-rich foods. Select lean cuts of ground beef (lean where the label says 90% or higher), turkey breast or chicken breast.
Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread and frozen meals. Select canned foods labeled "low sodium," "reduced sodium" or "unsalted".
Drink water instead of sugary drinks: cutting calories by drinking water or drinks without sugar. Soft drinks, energy drinks and sports drinks are a major source of sugar and calories in the American diet added. Try adding a slice of lemon, lime or watermelon or a splash of 100% juice to your glass of water if you want a little taste.
Eat some seafood: Seafood includes fish (such as salmon, tuna and trout) and shellfish (such as crab, mussels, oysters). Seafood has proteins, minerals and omega-3 (heart-healthy fats) fatty acids. Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood, too.
Reduce consumption of solid fats: Eat fewer foods that contain solid fats. The main sources for Americans are cakes, cookies and other desserts (often made with butter, margarine, or shortening); Pizza; processed and fatty meats (eg sausage, bacon, ribs); and ice cream.