Do you want to get more health benefits from the food you
eat? The following tips will help you pack more nutrients into each bite:
Think Variety Among Food Groups
Eat a wide selection of foods each day from all of the food
groups:
Milk + Milk Products
Vegetables
Fruits
Grains
Vegetables
Fruits
Grains
Meat + Beans
Think Variety Within Food Groups
Eating five different fruits and vegetables each day
provides far more nutritional benefits than simply eating five apples or five
servings of green beans. A glass of milk isn't your only option in the Milk +
Milk Products group – think cheese, yogurt or a latte for variety and good
taste. Lean meats, fish, shellfish, nuts and legumes - all from the "Meat
+ Beans group" - provide a variety of essential nutrients, including
protein, iron, zinc, B vitamins and vitamin E1.
Think Color
Eat plenty of brightly colored fruits and dark green leafy
vegetables, as well as whole grains, fortified cereals and legumes for
vitamins, minerals and dietary fiber (which can help alleviate constipation
problems).
Think Benefits
Plant foods contain powerful antioxidants and phytochemicals
which may protect cells against cancer and other degenerative
diseases. Three daily servings of low-fat milk and dairy foods such as yogurt
and cheese will meet your daily calcium needs and help protect your bones.
Some dairy foods like yogurt and kefir also provide
beneficial bacteria called probiotics that
help maintain your digestive tract, and may boost your immune
system.
Think Moderation
You don't need to give up your favorite foods that are high
in fat, sugar, calories or sodium. Just eat those foods less often and in
smaller amounts. No one food or meal has ever been shown to make or break a
healthy eating plan.
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