most of your choices whole or cutup fruit rather than juice, for
the benefits dietary fiber provides.
foods and beverages that are low in "added sugars." This
includes sugars and syrups added to foods or beverages during processing
or preparation but does NOT include naturally occurring sugars such
as those that are in milk and fruits.
up on frozen vegetables for quick and easy cooking in the microwave.
your fruit choices. Fruits differ in nutrient content.
vegetables with more potassium often, such as sweetpotatoes, white
potatoes, white beans, tomato products (paste, sauce, and juice),
beet greens, soybeans, lima beans, winter squash, spinach, lentils,
kidney beans, and split peas.
veggie toppings for your pizza like mushrooms, green peppers, and
can add calories, fat, and sodium to vegetables. Use the Nutrition
Facts label to compare the calories and % Daily Value for fat and
sodium in plain and seasoned vegetables.
fruits make a great snack. They're easy to carry and store well.
Because they're dried, 1/4 cup is equal to 1/2 cup of other fruits.
gardening, briskly pushing a baby stroller, climbing the stairs, playing
soccer, or dancing the night away are all good examples of being active.
For health benefits, physical activity should be moderate or vigorous
and add up to at least 30 minutes a day.
a main dish salad for lunch. Go light on the salad dressing.
or low-fat milk instead of water to oatmeal and hot cereals. If milk
is avoided because of lactose intolerance, try using a lactose-free
milk, consuming the enzyme lactase before consuming milk, or using
a calcium fortified soy or rice beverage. Bioavailability of calcium
from nondairy foods may vary.
Facts label and choose grain products with a higher % Daily
Value (%DV) for fiber the %DV for fiber is a good clue to the
amount of whole grain in the product.
a whole grain, can be a healthy snack with little or no added salt
exercises or pedal a stationary bike while watching television.
vegetables taste great with a dip or dressing. Try a low-fat salad
dressing with raw broccoli, red and green peppers, celery sticks
Physical activity may include short bouts (e.g., 10-minute bouts)
of moderate-intensity activity. The accumulated total is what is important
and can be accumulated through three to six 10-minute bouts over the
course of a day.
fresh fruit salads, mix apples, bananas, or pears with acidic fruits
like oranges, pineapple, or lemon juice to keep them from turning
farther from your destination (work, shopping, etc.) and walk the
rest of the way.
fruits with more potassium often, such as bananas, prunes and prune
juice, dried peaches and apricots, cantaloupe, honeydew melon, and
dessert, make pudding with fat-free or low-fat milk.
is not an indication of a whole grain. Bread can be brown because
of molasses or other added ingredients. Read the ingredient list
to see if it is a whole grain.
Experiment by substituting whole wheat for up to half of the flour
in pancake, waffle, muffin or other flour-based recipes.
you drink cappuccinos or lattes -- ask for them with fat-free (skim)
or freeze perishables, prepared food and leftovers within two hours.
grain products that name one of the following whole-grain ingredients
first on the labels ingredient list: brown rice, bulgur, graham
flour, oatmeal, whole-grain corn, whole oats, whole rye, whole wheat,
a change, try brown rice or whole-wheat pasta.
juice bars (100% juice) make healthy alternatives to high-fat snacks.
a coffee break with a brisk 10-minute walk. Ask a friend to go with
for fish rich in omega-3 fatty acids, such as salmon, trout, and herring.