Eat for Health: A Guide to Improving Health Through Good Nutrition

Key Concepts:Build a Healthy Plate:Focus on the basic food groups: “Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods provide the nutrients you need without a lot of calories.”Dedicate half your plate to fruits and vegetables: “Make half your plate fruits and vegetables.” Encourage dark-colored vegetables like tomatoes, sweet potatoes, and broccoli.Choose whole grains: “Make at least half of your grains whole.” Make sure to choose bread, rice, and pasta made from 100% whole grains.Variety your protein choices: “Vary your protein choices.” Recommend eating seafood twice a week, legumes that are high in fiber and protein, and limiting portion sizes of meat and poultry and choosing fat-free varieties.Choose low-fat or fat-free dairy products: “Switch to skim or 1% milk.”Limit foods high in solid fats, added sugars, and salt:Reduce added sugars: “Choose foods and drinks that have little or no added sugars,” recommending drinking water instead of sugary drinks and choosing fruit for dessert. “There are about 10 packets of sugar in a 12-ounce can of soda.”Reduce sodium (salt): “Look for salt (sodium) in the foods you buy—it all adds up.” Compare the sodium content of different foods and choose the lowest.Reduce solid fats: “Eat fewer foods high in solid fats.” Make saturated fat sources like cakes, cookies, ice cream, pizza, cheese, hot dogs, and fast food occasional, not daily, choices. Hosted on Acast. See acast.com/privacy for more information.