Begin by gradually incorporating a healthy eating plan into your daily routine. A few tips to help get you started:
- Emphasize fruit, vegetables, whole grains and low-fat or fat-free milk and other dairy products
- Include lean meats, poultry, fish, beans, eggs and nuts
- Ensure your diet is low in saturated fats, trans fat, cholesterol, salt (sodium) and added sugar
Get the Most out of Your Calories
Focus of nutrient-rich foods rather than “good “or “bad” foods. Majority of your food choices should be packed with vitamins, minerals, fiber, and other nutrients. These foods are generally lower in calories.
Variety is Key
Eating a variety of foods from ALL food groups, provide the nutrients the body needs. Fruits and vegetables may be fresh, frozen or canned (in natural juices). Eat more dark green vegetables such as leafy greens and broccoli as well as orange vegetables such as sweet potatoes and carrots. Add variety in protein choices by including more fish, beans and peas. Finally, eat at least three ounces of whole-grains (cereals, breads, crackers, rice or pasta) daily.
Understanding Fats
Look for foods low in saturated fats, trans fat, and cholesterol to help reduce your risk of heart disease. Monounsaturated and polyunsaturated fats are the heart healthy fats to include in your diet