Nutrition

  • It is important to eat a health and balanced diet consisting of the main food groups

  • Depending on the source you look at the food groups differ, but they all share the main components which are:
    • Grains
      • Examples include whole wheat bread, whole wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels, and popcorn
    • Fruits
      • Apples, bananas, dates, grapes, oranges, grapefruit, etc.
      • 100% fruit juice (careful of sugar content)
    • Vegetables
      • Broccoli, carrots, collards, green beans, spinach, lettuce, potatoes, tomatoes, lima beans, etc.
    • Fat free or low fat milk and milk products
      • Fat free skim or 1% (low fat) milk or buttermilk , fat free or low fat cheese, fat free or low fat yogurt and frozen yogurt
    • Lean meats, poultry, and fish
      • Beef, poultry, pork, game meats, fish, shellfish, etc.
      • Remove skin from poultry and trim away visible fats when noticed
      • Select lean meats
      • Broil, roast, or poach meat
    • Nuts, seeds, and legumes
      • Almonds, hazelnuts, mixed nuts, peanuts, sunflower seeds, peanut butter , kidney beans, lentils, split peas, etc.

What to Choose?

  • Every meal plan is individualized based on your needs, age, weight, height and many other factors

  • For a detailed plan speak with a nutritionist or dietician
  • Common plan's include:
    • Balancing calories
      • Enjoy your food, eat less
      • Avoid oversized portions
    • Foods to increase
      • Make half your plate fruits and vegetables
      • Make at least half your grains whole grains
      • Switch to fat free or 1% milk
    • Foods to reduce
      • Compare sodium in foods like soup, bread, and frozen meals- and choose the foods with lower number
      • Drink water instead of sugary drinks

References