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, gender and level of physical activity. Below are general guidelines for the recommended daily servings, but the specific guidelines can be found at: mypyramid.gov

GRAINS

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

Children should get 3-6 servings a day.

Adults should get 7-9 servings a day.

In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group.

One portion of 1/2 cup of cooked rice, pasta or potato is equal to 1/2 a baseball.

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. Focus should be on dark green and orange vegetables.

Children should get 1-2 servings a day.

Adults should get 2 1/2-3 servings a day.

In general, 1 portion is 1 cup and is the size of a fist.

FRUITS

Any fruit or juice that is 100% fruit juice fits into this category. Fruits can be eaten fresh, canned, frozen and dried. Focus should be on eating a variety of fruits. Also, try sweetening your foods with fruits instead of sugar.

Children should get 1-2 servings a day.

Adults should get 2 servings a day.

In general 1 portion is 1 cup fruit or 100% fruit juice.

MILK

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

Children should get 2-3 servings a day.

Adults should get 3 servings a day.

One portion is 1 cup of milk or yogurt or 1 1/2 ounces of cheese which is the size of four dice.

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. Vary your choices with more fish, beans and nuts.

Children should get 1-1 1/2 servings a day.

Adults should get 1 1/2-2 servings a day.

One portion is 3 ounces of meat, poultry or fish and is the size of a deck of cards.

BEVERAGES

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.

OTHERS

Limit solid fats like butter, margarine, shortening and lard.

Other items not included in the food groups are spices and herbs, which can be added to meals for extra flavor. Adding herbs and spices is a great way to add flavor without adding extra salt or fat.

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.