Everyday Eating for a Healthier You
March 18, 2013
UnityPoint Health - Des Moines
National Nutrition Month is the perfect time to review your food choices and start developing healthier eating and exercise habits. The Dietary Guidelines for Americans breaks down what foods of which we should be eating more:
- Whole grains: Choose whole-grain breads and cereals, brown rice and whole-wheat pasta. Make at least half the grains you eat during the day whole grains.
- Vegetables: Eat a variety of vegetables, especially dark-green, red and orange vegetables, plus beans and peas. Most adults need 2½ cups of vegetables per day.
- Fruits: Whether fresh, frozen or canned, fruit is a great addition to meals, on-the-go snack and low-calorie dessert. Aim to eat about 2 cups of fruit each day. When choosing canned fruit, look for varieties canned in 100 percent juice or water, to reduce added sugar intake.
- Low-fat or fat-free milk, yogurt and cheese or fortified soy beverages: These products are packed with calcium, vitamin D, protein and potassium. Aim for 3 cups per day, and if you are lactose intolerant, a great option is lactose-free milk.
- Healthy vegetable oils such as canola, corn, olive, peanut and soybean: These are high in monounsaturated and polyunsaturated fats. Use in moderate amounts in place of solid fats.
- Seafood: Include a variety of seafood more often in place of some meat and poultry.
Additionally, the Dietary Guidelines also suggest eating less of the following:
- Added sugars
- Solid fats, including trans fats
- Refined grains
To learn more, visit eatright.org.