How to Eat Nutritionally Well

Nutritional eating is beneficial for the entire family.

Consuming enough of the right foods can provide your body with the vitamins and other nutrients needed to resist conditions like diabetes and heart disease. In June of 2011, the United States Department of Agriculture scrapped the Food Pyramid nutritional guide and introduced My Plate. The My Plate program gives valuable advice on how to eat a nutritionally balanced diet.

Instructions

1. Eat more fruits and vegetables. The USDA advises that half of each meal be composed of fresh plant foods. Fresh fruits and vegetables are preferable, but even canned and frozen foods are beneficial.

2. Make one-quarter of each meal grains. Whole grains are especially desirable because they may assist with reducing constipation and heart disease. Examples of grain foods are bread, grits, oatmeal and tortillas.

3. Prepare proteins for one-quarter of each meal. The USDA recommends beans, peas, eggs, nuts, meat, seafood, seeds and processed soy products. Proteins help your body build bone, cartilage, muscle, and blood.

4. Convert your dairy intake to products that are low in fat or fat-free. Dairy products are instrumental in bone health and in reducing the risk of cardiovascular disease, blood pressure and diabetes.

5. Replace your intake of sugary beverages with water.

Tips & Warnings

• When eating canned fruits and vegetables, be aware of sodium content.

References

• U.S. Department of Health and Human Services: Eat Healthy
• United States Department of Agriculture: Choose My Plate.gov
• United States Department of Agriculture: Why Is It Important To Eat Grains, Especially Whole Grains?
• United States Department of Agriculture: Why Is It Important To make Lean or Low-Fat Choices From The Protein Foods Group?
• United States Department of Agriculture: Dairy Health Benefits and Nutrients

Resources

• Read this Article in Spanish
• United States Department of Agriculture: What Foods Are In The Vegetable Group?
• United States Department of Agriculture: What Foods Are In The Fruit Group?
• United States Department of Agriculture: What Foods Are In The Grains Group?
• United States Department of Agriculture: What Foods Are In The Protein Group?
• United States Department of Agriculture: What Foods Are In The Dairy Group?