The key to a healthy diet is to choose nutrient-dense foods that contain vitamins, minerals and other healthful components while staying within your calorie level limits. These foods include vegetables, fruit, 100% vegetable/fruit juices, whole grains, lean meats and poultry, fish, nuts and seeds, beans and peas and fat-free or low-fat dairy products and fortified soy alternatives. Avoid foods and beverages that are high in saturated fats, added sugars, and sodium.
Plan and prepare meals that include choices from each food group. Try to eat a variety of foods each day, especially those rich in calcium, vitamin D and fiber.
Make sure to eat enough protein, especially from sources that are also good sources of omega-3 fatty acids, such as fish, skinless poultry, eggs and beans. Vegetables and fruits should make up the majority of your diet.
Choose whole grains over refined ones when possible, such as brown rice and oats. Try to eat at least 3 servings of vegetables and at least 2 servings of fruit each day. Choose fresh, frozen, canned or dried fruit as a snack, and be sure to look for options that are low in sodium.
Focus on eating less saturated fat and added sugar, which can lead to heart disease and some cancers. Instead, choose unsaturated fats, such as those found in avocados and olive oil.
Reduce the amount of salt you eat by cooking with water or broth, and adding flavor to foods with herbs, spices and other lower-sodium seasonings. When buying packaged foods, check the Nutrition Facts label to compare sodium levels.
Eat fewer processed and prepackaged foods, such as packaged pizza, deli meats and frozen entrees, which can be high in saturated fat, added sugar and sodium. Instead, cook at home using a variety of cooking techniques, and serve fresh or frozen fruits and vegetables as snacks.
Make mealtimes family time by turning off the TV, eating together at the table and avoiding distractions such as cell phones and tablets. This will allow you to enjoy your food and pay attention to your body’s cues that it is full.
Encourage kids to eat a wide variety of foods by being a role model and trying new foods with them. If your child is a picky eater, try to expose them to new foods by offering small amounts of a food they might not normally eat at first and gradually increasing the amount over time.
Practice healthy food preparation skills, such as steaming, roasting, baking or grilling. Teach your children these methods, and encourage them to help in the kitchen, so they will be more likely to try new foods.
