Do Right!®

Healthy Diet

A healthy diet includes eating foods from all the food groups each day. The food groups include: grains, vegetables, fruits, milk and meat & beans. The foods emphasized in a healthy diet consist of fruits, vegetables, whole grains and fat-free or low-fat milk and dairy products. Lean meats, poultry, fish, beans, eggs and nuts should also be included. The overall diet should also be low in saturated fats, trans fats, cholesterol, sodium and added sugars.

Below are some tips to eating right, however daily amounts depend on the individual person with regard to age and gender. The specific guidelines can be found at: mypyramid.gov

GRAINS

At least half of all grains eaten should be whole grains.

VEGETABLES

There are different types of vegetables broken down into 5 categories: dark green, orange, dry beans & peas, starchy and other. These can be eaten raw, grilled, steamed and sautéed.

FRUITS

Any fruit or juice that is 100% fruit juice fits into this category. Fruits can be eaten fresh, canned, frozen and dried.

MILK

This group consists of milk, yogurt and cheese. It is best to choose low-fat or fat-free milk options from this group.

MEAT & BEANS

This group contains meat, poultry, fish, dry beans, eggs and nuts. When eating meat and poultry it should be lean or low fat. Healthy oils are found in fish and nuts and therefore should be chosen often from this group.

Other items not included in the food groups are spices and herbs, which can be added to meals for extra flavor. When using salt, oil, dressings, butter and condiments they should be used in moderation and in small quantities, and low-fat or fat-free options should be used when possible.

Another item to pay special attention to is beverage choice. It is easy to drink too many sugary beverages and lose track of the right-size portion. Remember, WATER is the best choice! The best items to drink are natural juices, freshly squeezed juices, flavored water, unsweetened tea, diet soda, and light or sugar-free lemonades and punches. Drinks that should be avoided or limited include regular soda, alcohol, sweetened drinks and drinks from concentrate.