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Simple Tips from Registered Dietitians
"Vegetables, fruits, whole grains, lean
proteins and low-fat dairy products contain the
nutrients we need to maintain healthy lifestyles," says
registered dietitian and Academy spokesperson Andrea
Giancoli. "Make sure your eating plan includes foods
from all the food groups and in appropriate portions.
The USDA's MyPlate is a great tool to guide and help us
be mindful of the foods that make up our balanced eating
Giancoli offers the following
recommendations to "Get Your Plate in Shape":
Make half your plate fruits and
Eat a variety of vegetables,
especially dark-green, red and orange varieties, as
well as beans and peas.
When buying canned vegetables,
choose "reduced sodium" or "no salt added" whenever
possible. Rinsing whole varieties like beans, corn
and peas can also reduce sodium levels.
Dried and frozen fruits and those
canned in water or their own juice are good options
when fresh varieties are not available.
Make sure every meal and snack has
at least one fruit or vegetable or both.
Make at least half your grains
Choose brown rice, barley and oats
and other whole grains for your sides and
Switch to 100-percent whole-grain
breads, cereals and crackers.
Check the ingredients list on food
packages to find foods that are made with whole
Switch to fat-free or low-fat milk.
Fat-free and low-fat milk have
the same amount of calcium and other essential
nutrients as whole milk, but less fat and fewer
If you are lactose intolerant, try
lactose-free milk or a calcium-fortified soy
Vary your protein choices.
Eat a variety of foods each week
from the protein food group like seafood, nuts and
beans, as well as lean meat, poultry and eggs.
Eat more plant-based proteins such
as nuts, beans, whole grains and whole soy foods
like tofu and edamame.