subject: Healthy Eating [print this page] Recommendations for healthier eating Recommendations for healthier eating
Build a normal and balanced plate
Before you eat, think about what goes on your menu or in your cup or bowl. Meals like vegetables, fruit, whole grain, low-fat milk, and foods contain the nutritional value you need without too many calorie consumption. Try some of these options.
Make 50 percent your menu fruit and veggies. Eat red, orange, and dark-green vegetables, such as tomato vegetables, yams, and broccoli, in the main and sides.
Eat fruit, vegetables, or unsalted nuts as snacks-they are nature's original foods.
Switch to skimmed or 1% milk. They have the same quantity of calcium mineral and other nutritional foods, but less fat and calorie consumption. Try calcium-fortified soy items as an alternative to milk.
Make at least 50 percent your grain whole. Select 100% whole-grain cereal products, breads, crackers, grain, and rice. Check the ingredients record on meals offers to find whole-grain foods.
Vary your amino acids diet. Twice a week, create seafood as your menu. Eat legumes, which are a natural source of fiber and amino acids. Keep poultry and meat portions small and lean.
Guidelines for healthier consuming
Make at least 50 percent your grain whole grain.
To eat more whole grain, alter whole-grain item for refined item - such as consuming whole-wheat breads instead of white-colored breads or brownish grain instead of white-colored grain. It's important to alter the whole-grain item for the refined one, rather than adding the whole-grain item.
For a change, try brownish grain or whole grain rice. Try brownish grain stuffing in cooked natural green peppers or tomato vegetables and whole-wheat rice in rice and dairy products.
Experiment by substituting whole grain or oat flour for up to 50 percent of the flour in pancake, waffle, muffin or other flour based recipes. They may need a bit more leavening.
Add whole-grain flour or oatmeal when making cookies or other cooked treats.
Popcorn, a whole grain, can be a normal and balanced treat if created with little or no added salt and butter.
Let kids select and help prepare a whole grain part dish.
Teach teenagers to read the ingredient record on cereal products or treats offers and get those with whole grain at the top of the record.
Switch to fat-free or low-fat (1%) milk.
Include milk or calcium-fortified soymilk (soy beverage) as a consumable meal. Select fat-free or low-fat milk.
If you usually consume whole milk, change gradually to fat-free milk, to lower saturated fat and calorie consumption. Try to decreased fat (2%), then low-fat (1%), and finally fat-free (skim).
If you consume cappuccinos or lattes - ask for them with fat-free (skim) milk.
Make a dip for fruit or vegetables from natural yogurt.
Use fat-free or low-fat milk items when making condensed cream broth (such as cream of tomato).
Top casseroles, broth, stews, or vegetables with shredded reduced-fat or low-fat dairy products.
If you avoid milk items because of lactose intolerance, the most reliable way to get the health advantages of milk items is to select lactose-free alternatives within the Milk items Group, such as dairy products, natural yogurt, lactose-free milk items, or calcium-fortified soymilk (soy beverage) or to eat the enzyme lactase before consuming milk items.
Calcium options for those who do not eat milk items include:
Canned fish (sardines, salmon with bones) soybeans and other soy items (tofu created with calcium mineral sulfate, soy yogurt), some other legumes, and some leafy veggies (collard and turnip veggies, kale, bok choy). The quantity of calcium mineral that can be absorbed from kinds varies.
