Foundations of Nutrition

The food and physical activity choices made today-and every day-affect your health and how you feel today and in the future. Eating right and being physically active are keys to a healthy lifestyle. The Dietary Guidelines for Americans, 2005, can lead the way to a healthier you. (American Dietetic Association)

Focus on fruits - eat a variety of fruits: fresh, frozen, canned, or dried. For a 2,000 calorie diet, you need 2 cups of fruit each day.
Vary your veggies - eat more orange and dark green vegetables such as carrots, sweet potatoes, broccoli, and dark leafy green vegetables. Include beans and peas such as pinto beans, kidney beans, split peas, and lentils more often.
Get your calcium-rich foods-get 2 cups of low-fat or fat free milk, or an equivalent amount of low-fat yogurt and/or low fat cheese every day (1 ½ ounces of cheese equals 1 cup of milk). If you can't consume milk, choose lactose-free milk products and/or calcium fortified foods and beverages.
Make half your grains whole - eat at least 3 oz. of whole grain cereals, breads, crackers, rice, or pasta every day. Look to see that grains such as wheat, rice, oats, or corn are referred to as "whole" in the list of ingredients.
Go lean with protein - choose lean meats and poultry. Bake it, broil it, or grill it. Vary your protein choices with more fish, beans, peas, nuts, and seeds.
Know the limits on fats, salt, and sugars - read the Nutrition Facts label on foods. Look for foods in low saturated fats and trans fats. Choose and prepare foods and beverages with little salt (sodium) and/or added sugars.