Eat 5 or more servings of vegetables & fruit each day
- Eat a colorful variety of vegetables and fruit each day - blue/purple, green, white, yellow/orange, and red.
- Limit French fries, snack chips, and other fried vegetable products.
- Choose 100% juices, no added sugar.
- 5 A Day - The Color Way
- Eat whole grain foods such as brown rice, oatmeal, whole grain bread, & whole grain cereals
Eat less refined carbohydrates
such as white breads, pastries, sweetened cereals, & white rice
Here are some ways to eat more whole-grains
- Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Ideally, look for one with at least 3 grams of dietary fiber per serving.
- Experiment with brown rice, barley, whole-wheat pasta and bulgur.
- Choose whole-grain cereals for breakfast, low or no sugars added.
- Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).
- Substitute whole-grain flour for half or all of the white flour when baking bread. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour.
Use fats and oils sparingly
- Limit use of solid fats, such as butter, hard margarines, lard, and partially hydrogenated shortenings. Use vegetable oils as a substitute.
- Choose low-fat milk products, beans, peas, fish, lean meats and poultry.
- Use the Nutrition Facts Label to help choose foods lower in fat, saturated fat, and cholesterol.
- Avoid foods with hydrogenated or partially hydrogenated oils. Find out why and how.
Healthy Foods Web Links