- Emphasize fruit, vegetables, whole grains and low-fat or fat-free milk and other dairy products
- Include lean meats, poultry, fish, beans, eggs and nuts
- Ensure your diet is low in saturated fats, trans fat, cholesterol, salt (sodium) and added sugars
Get the Most out of Your Calories
Focus of nutrient-rich foods rather than “good “or “bad” foods. Majority of your food choices should be packed with vitamins, minerals, fiber, and other nutrients. These foods are generally lower in calories.
Variety is Key
Eating a variety of foods from ALL food groups, provide the nutrients the body needs. Fruits and vegetables may be fresh, frozen or canned (in natural juices). Eat more dark green vegetables such as leafy greens and broccoli as well as orange vegetables such as sweet potatoes and carrots. Add variety in protein choices by including more fish, beans and peas. Finally, eat at least three ounces of whole-grains (cereals, breads, crackers, rice or pasta) daily.
Look for foods low in saturated fats, trans fat, and cholesterol to help reduce your risk of heart disease. Monounsaturated and polyunsaturated fats are the heart healthy fats to include in your diet
Sandra Murray Gultry is a registered dietitian nutritionist and certified personal trainer. She is owner of It’s All About Choices, a private practice that specializes in weight management, proper fueling for the active individual, nutrition education, disease prevention and/or management in Orlando, Florida. Visit www.ActionChoices.com. Contact her at (407) 680-3023 or SandraYourRDN@ActionChoices.com
Photos by: eatright.org, gourmet food channel, learncooking.org, food.com, McCormickgourmet.com