Nutritional guidelines -
Fresh, frozen, or canned fruits are great choices. Try fruits beyond apples and bananas such as mango, pineapple or kiwi fruit.
When fresh fruit is not in season, try a frozen, canned, or dried variety. Be aware that dried and canned fruit may contain added sugars or syrups. Choose canned varieties of fruit packed in water or in its own juice. Add variety to grilled or steamed vegetables with an herb such as rosemary.
You can also sauté panfry vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish—just microwave and serve. Look for canned vegetables without added salt, butter, or cream sauces.
For variety, try a new vegetable each week. In addition to fat-free and low-fat milk, consider low-fat and fat-free yogurts without added sugars.
These come in a variety of flavors and can be a great dessert substitute. If your favorite recipe calls for frying fish or breaded chicken, try healthier variations by baking or grilling. Maybe even try dry beans in place of meats. You can still enjoy your favorite foods, even if they are high in calories, fat or added sugars.
The key is eating them only once in a while. Rethink Your Drink Tips for cutting added sugars by changing your beverages. How to Reduce Sodium Suggestions for when you are at the grocery store, at home, or dining out. Healthy Eating Tips Start eating healthier with these simple tips.
Good Nutrition Starts Early Introduce kids to healthy foods with these ideas. Improving Your Eating Habits Learn more about how to start changing your eating habits.
Planning Meals Stock up on healthier foods that contain fewer calories to help prepare you for weight-loss success! Cutting Calories Find out how to cut calories for your meals, snacks, and even beverages. Eat More Weigh Less Manage your weight without being hungry.
Get Enough Sleep Regulate your appetite with adequate sleep. Skip directly to site content Skip directly to search. Español Other Languages. To learn more, consult the Food Guide website. Download or order a copy. Some ideas to get more vegetables and fruit in your diet are presented in 16 ways to get more plant foods into your diet.
To discover how to cook vegetables consult basic kitchen and cooking skills , which includes video instructions on how to grill, roast, steam and stir fry vegetables. processed grains.
Grains include wheat, rice, quinoa, oats and rye. Consult cooking with whole grains to learn how to cook whole grains. Products made from grains include breads, cereals, noodles and crackers.
Choose protein foods that come from plants more often. These include beans, peas, lentils, soy products e. Protein foods that come from animals include meats e. Choose lower-fat versions of animal products e.
There are plenty of beverage options out there. Unfortunately, many have a lot of sugar and calories. Some beverages are high in salt or fat. Make water your drink of choice. It is a great way to quench your thirst and to stay hydrated without calories.
Food labels provide information that can help identify healthy foods. See how to read a food label for more information. High levels of added sugars , sodium e. Choose foods that are low in added sugars and low in sodium. Choose foods with healthy fats , which are predominantly plant foods such as nuts, seeds, avocadoes and plant oils such as canola, olive or corn oil.
Fatty fish e. Food producers spend millions of dollars each year marketing their products to the public. They study us and know how to make their products appealing so that we will buy them.
Unfortunately, the most highly marketed food and drink products are also some of the least nutritious e. Marketing affects your food choices so it is important to be aware of the strategies marketers use to promote their products.
Being mindful means being aware of how, what, why, when and where you eat. It can help you make healthier choices more often and make positive changes in your eating habits.
Food Nutritional guidelines and Food Nutritional guidelines Resources. An eating plan that helps Waist-to-hip ratio and muscle strength health and manage your weight includes Nytritional variety of guodelines foods. Nutritional guidelines an array of colors to your plate and think of it as eating the rainbow. Dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals. Adding frozen peppers, broccoli, or onions to stews and omelets gives them a quick and convenient boost of color and nutrients. According to the Dietary Guidelines for Americans — [PDF
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