Planning a Healthy Diet
How can I start planning a healthy diet for me and my family?
Dietery guidelines can help you plan your diet plan. The best way to give your body balanced
nutrition it needs is by eating a variety of nutrient-packed foods every day. Just be sure to you donot exceed your daily
Focus on fruits. Eat a variety of fruits – whether fresh, frozen, canned or dried – rather than fruit juice for most of
your fruit choices. For a 2,000 calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large
orange, and 1/4 cup of dried apricots or peaches).
Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such
as carrots, sweetpotatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans,
garbanzo beans, split peas and lentils.
Get your calcium-rich foods. Get 3 cups of low-fat or fat-free milk – or an equivalent amount of low-fat yogurt and/or
low-fat cheese (1 1/2 ounces of cheese equals one cup of milk) – every day. For kids aged 2 to 8, it's 2 cups of milk. If
you don't or can't consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.
Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One
ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta. Look to see that grains
such as wheat, rice, oats, or corn are referred to as 'whole' in list of ingredients.
Foods high in protein
Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices – with
more fish, beans, peas, nuts and seeds.