Eat Smart: The BasicsWhile you already know it is important to heat a healthy diet, you might find it difficult to sort through all of the information about nutrition and food choices. Here are the basics:
GRAINS
Make half your grains whole |
Eat 6 ounces of grains each day. - Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day
- 1 ounce is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal or pasta
Learn more about foods in this group and get tips on how to eat more whole grains. |
VEGETABLES
Vary your veggies |
Eat 2-1/2 cups of vegetables each day. - Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens
- Eat more orange vegetables like carrots and sweet potatoes
- Eat more dry beans and peas like pinto beans, kidney beans, and lentils
Learn more about foods in this group and get tips on how to eat more vegetables. |
FRUITS
Focus on fruits |
Eat 2 cups of fruit each day. - Eat a variety of fruit
- Choose fresh, frozen, canned, or dried fruit
- Go easy on fruit juices
Learn more about foods in this group and get tips on how to eat more fruits. |
Dairy Get your calcium-rich foods |
Get 3 cups of dairy each day. - Go low-fat or fat-free when you choose milk, yogurt, and other milk products
- If you don't or can't consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages
Learn more about foods in this group and get tips on how to eat more calcium rich foods. |
MEAT & BEANS
Go lean with protein |
Eat 5-1/2 ounces each day. - Choose low-fat or lean meats and poultry
- Bake it, broil it, or grill it
- Vary your protein routine -- choose more fish, beans, peas, nuts and seeds
Learn more about foods in this group and get tips on how to eat the proper amount of proteins. | Fat/Salt/Sugar- Know the limits on fats, sugars and salt (sodium)
- Make the most of good fat sources from fish, nuts, and vegetable oils
- Choose ”no salt added” or “low sodium” food products
- Limit foods that contain solid fats like butter, margarine, shortening, and lard
- Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any nutrients
- Use the Nutrition Facts label to keep saturated fats, trans fats, and sodium low
Physical Activity- Find balance between food and physical activity
Learn more about the recommendations and get tips on how to get more physical activity. |
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