Background
Good nutrition is about consistently choosing healthy foods and drinks. The Dietary Guidelines for Americans promotes “Eat Real Food.” Healthy eating patterns can include foods and beverages that reflect personal preferences and budget considerations.
Healthy eating emphasizes protein, dairy products (without added sugar), vegetables, fruits, healthy fats and whole grains. Protein options include eggs, poultry, seafood, red meat, beans, peas, lentils, legumes, nuts, seeds and soy.
Most people in the United States need to eat more nutritious foods. At the same time, we need to limit highly processed foods, added sugar, added sodium and refined carbohydrates.
Aim for a variety of colors
A good practice is to aim for a variety of colors on your plate. Fruits and vegetables like oranges, tomatoes and dark leafy greens – and even fresh herbs – are packed with vitamins, fiber and minerals.
To get a variety of healthy foods, try this:
- Add fresh herbs to salads or meat dishes.
- Make a red sauce with fresh tomatoes, fresh herbs and spices.
- Or start with canned tomatoes without added salt.
- Add diced vegetables to casseroles and omelets to boost color and nutrients.
- Peppers, broccoli and onions are good options.
- Top unsweetened yogurt with your favorite fruit.
Limit added sugar
Too much added sugar in your diet can contribute to weight gain, obesity, type 2 diabetes and heart disease. Added sugars are sugars and syrups that are added to foods and beverages when they are processed or prepared.
Added sugar has many names, including cane sugar, corn syrup, dextrose and fructose. Table sugar, maple syrup and honey are also considered added sugars. Sugary drinks are one common source of added sugar.
To limit added sugar, try this:
- Drink water instead of sugary drinks.
- Add berries or slices of lime, lemon or cucumber for more flavor.
- Add fruit to your whole grains or yogurt for sweetness.
- Limit sugary snacks.
- Snack instead on fruit and vegetable slices.
- In coffee shops, skip the flavored syrups.
- Or get back to basics with black coffee.
- Read nutrition labels.
- Choose foods with no or lower amounts of added sugar.
Cut back on sodium
Eating too much sodium can increase your risk of high blood pressure, heart attack and stroke. More than 70% of the sodium Americans consume comes from packaged and prepared foods. While sodium comes in many forms, 90% of the sodium we consume is from salt. See it top sources of sodium.
To cut back on sodium, try this:
- Avoid highly processed foods with high sodium content.
- Read Nutrition facts label to find low sodium foods or lower sodium options.
- Buy unprocessed food to cook at home.
- Good options include fresh or frozen vegetables.
Bump fiber up
Fiber helps maintain digestive health and helps us feel full longer. Fiber also helps control blood sugar and lowers cholesterol levels. Fruit and vegetables, whole grains, legumes, nuts and seeds are good sources of fiber.
To collect fiber, try this:
- Slice raw vegetables for quick snacks.
- Start your day with whole grain products, such as oatmeal.
- Top your whole grain products with berries, pumpkin seeds or almonds.
- Add half a cup of beans or lentils to a salad to add texture and flavor.
- Enjoy fresh fruit with a meal or as dessert.
