2010 Dietary Guidelines
Wednesday, March 16th, 2011
The newly released Dietary Guidelines recommend balancing calories in with calories out and making smarter food choices. Here’s how:
Increase fruit and vegetable intake
How? Fill half of your plate with a colorful variety of produce.
Eat at least half of all grains as whole grains
How? Replace white breads, pasta and rice for those made with whole wheat, barley, or oats.
Increase intake of fat-free or low-fat dairy products
How? Swap whole or 2% milk, cheese and yogurt for 1% or skim varieties or fortified soy beverages.
Choose a variety of protein foods like lean meats, poultry, seafood, eggs, beans, unsalted nuts and seeds and soy products
How? Choose these leaner protein sources more often than higher fat alternatives.
Replace solid (saturated) fats with oils
How? Choose vegetable oils like olive, canola, safflower or sunflower oils, instead of butter or margarine. Include healthful fats from olives, nuts, fish or avocados.
Tags: Dietary guidelines, Disease Prevention, Weight loss, weight management
