Eat Right and Here’s How
It’s all about balance – how much and what you eat and how much activity you get. With healthful habits, you may reduce your risk of developing heart disease, diabetes, osteoporosis, and certain cancers.
New dietary guidelines, based on science, from federal government expert committees will help you feel better today and stay healthy for tomorrow. Fill your plate this way. This plan is based on a 2,000-calorie diet, appropriate for most people, and the guideline used on most Nutrition Facts (food) labels.
Go lean with protein. Bake, broil, or grill a variety of lean meats, fish and poultry. A three-ounce portion is a recommended serving size when you choose to eat meat. Beans, peas, and nuts are also good sources for protein.
Make half your grains whole. Check to make sure “whole” grain is listed in the ingredients of the product. Include three ounces or more of whole grains. An ounce is a slice of bread, ¼ of a bagel, or ½ cup of cooked rice.
Get calcium-rich foods. One cup of fat-free milk meets a third of the daily recommendation.
Limit intake of salt and sugars. Choose and prepare foods with little salt (sodium) and added sugars (caloric sweeteners).
Vary your veggies and focus on fruits. Think green leafy – such as broccoli. Go for more color with orange veggies such as carrots, and try to eat 2½ cups of veggies per day. Add another 2 cups of fruits by choosing fresh, frozen, canned, or dried.
Regular physical activity helps you control body weight by balancing the calories you taken in as food with the calories you burn each day. Engage in at least 30 minutes of moderate physical activity on most days of the week. To manage or lose weight, reduce the calories in the foods you choose and increase your physical activity to 60 to 90 minutes per day.