EIGHT HEALTHY EATING GOALS
Small changes can make a big difference to your health. Try
incorporating at least six of the eight goals below into your diet. Commit to
incorporating one new healthy eating goal each week over the next six weeks.
You can track your progress through PALA+.
Make half your plate fruits and vegetables: Choose red,
orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli,
along with other vegetables for your meals. Add fruit to meals as part of main
or side dishes or as dessert. The more colorful you make your plate, the more
likely you are to get the vitamins, minerals, and fiber your body needs to be
healthy.
Make half the grains you eat whole grains: An easy way to
eat more whole grains is to switch from a refined-grain food to a whole-grain
food. For example, eat whole-wheat bread instead of white bread. Read the
ingredients list and choose products that list a whole-grain ingredients first.
Look for things like: "whole wheat," "brown rice,"
"bulgur," "buckwheat," "oatmeal," "rolled
oats," quinoa," or "wild rice."
Switch to fat-free or low-fat (1%) milk: Both have the same
amount of calcium and other essential nutrients as whole milk, but fewer
calories and less saturated fat.
Choose a variety of lean protein foods: Meat, poultry,
seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the
protein foods group. Select leaner cuts of ground beef (where the label says
90% lean or higher), turkey breast, or chicken breast.
Compare sodium in foods: Use the Nutrition Facts label to
choose lower sodium versions of foods like soup, bread, and frozen meals.
Select canned foods labeled "low sodium," "reduced sodium,"
or "no salt added."
Drink water instead of sugary drinks: Cut calories by
drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks
are a major source of added sugar and calories in American diets. Try adding a
slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of
water if you want some flavor.
Eat some seafood: Seafood includes fish (such as salmon,
tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood
has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults
should try to eat at least eight ounces a week of a variety of seafood.
Children can eat smaller amounts of seafood, too.
Cut back on solid fats: Eat fewer foods that contain solid
fats. The major sources for Americans are cakes, cookies, and other desserts
(often made with butter, margarine, or shortening); pizza; processed and fatty
meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.
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