Eating for a Healthy Weight
An eating plan that Helps manage weight includes a variety of health foods in a variety of colors. Think of your plate as eating the rainbow. Dark, leafy greens, squash, tomatoes, bells peppers, broccoli, onions, etc bring bright colors & are loaded with vitamins, minerals and fiber. These can be added to stews, omelets, or salads.
A healthy eating plan:
1. Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk & milk products.
2. Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans & peas), soy products, nuts and seeds.
3. Is low in added sugars, sodium, saturated fats, trans fats, and cholesterol.
4. Stays within your daily calorie needs
Food Hints
1. Fruits: Fresh, frozen or canned are great choices. Try new varieties such as mangos or kiwi fruit. Be aware that dried or canned fruit may contain added sugars. Choose canned fruit that packed in its own juices.
2. Vegetables: Try new ways of cooking vegetables such as grilling, sautéing, or steaming. Try new spies to boost flavor such as garlic or rosemary. Choose canned vegetables with added salt. Be sparing with cream sauces or butter.
3. Calcium-rich foods: In addition to fat-free & low-fat milk, try low-fat & fat-free yogurts without added sugars. These can be a great dessert substitute.
4. Meats: Try healthier methods of cooking your favorite meats. Instead of frying, try grilling or baking. Consider having a meatless day by substituting beans.
5. Comfort foods: Healthy eating is all about balance. You can enjoy your favorites, even if they are high in calories, fat, or added sugars. The key is eating them only onCE in awhile & balancing them with healthier foods & more physical activity.
CDC
Healthy Eating for a Healthy Weight
06/2022
