There are so many reasons to follow a healthy eating plan. In addition to just feeling better, you can help reduce your risk of type 2 diabetes, cardiovascular disease and certain types of cancer.* To get started:
› A variety of vegetables, including dark green, red, and orange, legumes (beans and peas), and starchy vegetables.
› Eat organic.
› Fruits, especially whole fruits.
› Grains like bread, pasta, rice and cereal, with at least half being whole grains. Look for the word "whole" as the first ingredient - like "whole wheat" or "whole oats."
› Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages.
› A variety of protein options, including seafood, lean meats and poultry, eggs, legumes, nuts, seeds and soy products.
› Oils like olive, canola, corn, safflower, etc.
› Added sugars and salt.
› Saturated fats and trans fat.
› Refined grains like white bread, white rice, etc.
› Alcohol - if you drink, limit to one drink per day for women and up to two drinks per day for men.
*U.S. Department of Health and Human Services and U.S. Department of Agriculture. “2015-2020 Dietary Guidelines for Americans.” 8th Edition. December 2015. http://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/ (accessed February 29, 2016)