 |
|
|
|
|
|
|
|
|
|
|
|
 |
|
 |
 |
 |
 |
|
|||||||||
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
|
|||
 |
|
||||||||||||
| | | | | | | | | | | | ||
Refrigerate safely with Project Chill
When it comes to healthy eating, moderation is the key!
Now that you know how many calories and food group servings to eat each day, what are your best food choices? Check out the following Food Group Guidelines to help you get started.
| GRAINS: Make half your grains whole. | |
| Whole grains are a great source of fiber, vitamins and minerals. They serve as the primary carbohydrate fuel source to keep your body going. Whole grains move slowly through your digestive tract, helping you feel full longer. |  |
• Choose whole-grain foods like whole-wheat breads, crackers and pasta; whole-wheat or oat cereals; or brown rice • Look for whole-wheat, brown rice or oatmeal listed first on ingredient labels • Choose whole grain products with the least amount of added fats and sugars • One serving = 1 ounce slice of bread, 1 cup dry cereal, or 1 cup cooked cereal, rice or pasta |
| VEGETABLES: Vary your veggies. | |
| Eating a variety of vegetables is key to weight maintenance, as well as a potent way to guard against cancer, type-2 diabetes, high blood pressure, heart disease, stroke, and high cholesterol levels. Vegetables offer a winning combination of fiber, high nutrient density and low calories when eaten raw, baked, steamed or grilled. Be sure to include a range of color in your vegetable choices to get the key vitamins and minerals your body needs. | |
 |
• Eat dark green veggies such as spinach, kale and other dark leafy greens • Include orange veggies such as carrots, sweet potatoes, pumpkin and winter squash • Expand your vegetable color palette with beets, cauliflower, tomatoes, peppers, and eggplant |
| FRUITS: Focus on fruits. | |
| Fruits are packed with vitamins and phytochemicals, plus antioxidants that guard against heart disease, stroke, and certain cancers. In addition, they offer important fiber with little or no fat. As with vegetables, including a rainbow of colors in your fruit choices helps you to get a full spectrum of nutrients. Choose fresh, frozen or no-sugar-added canned varieties. No-sugar-added dried fruits are a healthy choice as well, but remember to keep serving sizes smaller because dried fruits contain more calories. | |
 |
• Keep a wide variety of fresh, frozen, canned and dried fruits on hand for snacks, deserts, and sweet additions to your family’s favorite recipes • Include red, orange, yellow, white, green, blue and purple fruits for more complete nutrition • Choose 100% juices which are naturally high in vitamins and/or minerals such as orange, grapefruit and prune |
| MILK: Get your calcium-rich foods. | |
| The MyPyramid milk group includes low-fat, calcium rich foods like low-fat and fat-free milk, low-fat cottage cheese and yogurt, fortified soymilk and tofu with added calcium. Calcium in these foods combines with other nutrients such as vitamin D and magnesium to keep bones strong. | |
 |
• When choosing dairy products like milk, cheese and yogurt, reach for low-fat or fat-free versions • If you don’t or can’t consume milk, try calcium-fortified versions of orange juice and soy products as well as dark green leafy vegetables like spinach |
| MEAT & BEANS: Go lean with protein. | |
| MyPyramid includes lean protein sources like eggs, chicken, turkey, lean beef, pork, fish, nuts and beans in this group. Protein-rich foods like these provide vitamins, minerals, and amino acids for growth and cellular repair. Including protein in meals and snacks also helps you feel full longer. Keep high-fat cuts of meat to a minimum and watch portion sizes for a healthier diet. | |
 |
• Select lean meats and skinless poultry for healthier recipes • Choose baking, broiling and grilling as healthy cooking options • Include omega-3-rich fish options like salmon • Vary your protein choices with beans, nuts and seeds |
| OILS: Know your fats. | |
| MyPyramid recognizes the health benefits of oils by giving them their own food group. Used in moderation, monounsaturated and polyunsaturated vegetable oils are a healthy way to add flavor and keep you feeling full longer. Solid fats such as butter and solid shortening are not included in this group and should be used sparingly. Trans fats or partially hydrogenated vegetable oils found in margarine and some packaged baked goods should also be avoided. | |
 |
• Include monounsaturated vegetable oils (canola, olive, peanut and walnut) and polyunsaturated vegetable oils (corn, soybean and safflower) • Check Nutrition Facts on food labels to keep saturated and trans fats low • Healthy fats are also found in nuts and fish |
Note: Information contained on this website adapted from MyPyramid.gov and Finding Your Way to a Healthier You: Dietary Guidelines for Americans published by the US Department of Agriculture and the US Department of Health and Human Services.
Get answers to your health questions! |
||
| HealthNotes offers FREE in-depth health information backed by medical & health professionals. | ||
| • vitamins | • recipes |  |
| • weight management | • nutritional data | |
| • diseases | ||
| Privacy Policy |
Contact Us |
Store Locator |
Employment |
History |
Press Releases |
Copyright © TOPS Markets® 2004 - 2009
|