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Simple Tips from Registered Dietitians

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"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 plan."

Giancoli offers the following recommendations to "Get Your Plate in Shape":

  • Make half your plate fruits and vegetables.

  • 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 whole.

  • Choose brown rice, barley and oats and other whole grains for your sides and ingredients.

  • 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 grains.

  • 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 calories.

  • If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.

  • 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.

 

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