Give your body the nutrients it needs by eating a variety of nutrient-packed food, including whole grains, lean protein, fruits and vegetables, and low-fat or fat-free dairy. Eat less food high in solid fats, added sugars, and sodium (salt).
2. Energize with Grains
Your body's quikest energy source comes from foods such some bread, pasta, oatmeal, cereals, and tortillas. Be sure to make at least half of your grain food choices whole-grain foods like whole-wheat bread or pasta and brown rice.
3. Power up with Protein
Protein is essential for building and repairing muscle. Choose lean or low-fat cuts of beef , and skinless chicken or turkey. Get your protein from seafood twice a week.
4. Mix it up with Plan Protein Foods
Variety is great ! choose beans and peas (kidney, pinto, black, or white bean; split peas; chickpeas; hummus), soy products (tofu, tempeh, veggie burgers), and unsalted nuts and seeds.
5. Vary your Fruits and vegetables
Gets nutrients your body needs by eating a variety of colors, and various ways. Try blue, red, or black berries; red and yellow peppers; and dark green like spinach and kale. Choose fresh, frozen, low-sodium canned, dried or 100 percent juice options.
6. Don't forget dairy
Foods like fat-free and low-milk fat, cheese, yogurt, and fortified soy beverages (soymilk) help to build and maintain strong bones needed for everyday activities.
7. Balance your Meals
Use my plate as reminder to include all food groups each day.
8. Drink Water
Stay hydrated by drinking water instead of sugary drinks. Keep a reusable water bottle with you to always have water and hand.
9. Know How Much to Eat
Get personalized nutrition information based on your age, gender, height, weight, current physical activity level, and others factors. Use super tracker to determine your calorie needs, plan a diet that's right for you, and track progress towards your goals.
10. Reach Your Goals
Earn Presidential recognition for reaching your healthy eating and physical activity goals.
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