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