My Nutrition Plan

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The Benefits of Healthy Eating

Eating well is important for long-term health and energy. Healthy foods give your body nutrients to function well.

Each of the food groups plays an important role in keeping you fit and at your best.

Ok, I guess I should eat healthier...

Healthy eating begins with making good choices about what to eat, when to eat, and how much to eat. It also means eating good foods in moderation and avoiding “junk” foods as much as possible.

Choosing nutritious foods will keep you full of energy and protect you against disease.

Unfortunately, chips and salsa aren't exactly a staple of a balanced diet. But don't worry! We're here to help. On the next page, you're going to get some excellent guidance.

Guidelines for Healthy Eating

The USDA (U.S. Department of Agriculture) has guidelines for healthy eating. These recommendations apply to most people. If you have certain health conditions or take certain medications, however, you may need to make adjustments.

A registered dietitian can help you develop a plan that will work for you. Sometimes it can be difficult to find a registered dietitian. If you have specific questions, you can submit your question to an online dietitian.

Healthy Food Options

• Make half of your grain selections whole grains. Eat whole grain cereals, breads, crackers, rice, or pasta every day. Make sure that ingredient lists on the products you buy describe grains such as wheat, rice, oats, etc. as "whole grain."
• Fill half your plate with fruits and vegetables. Eat a variety of fruits and vegetables each day. Remember to include dark green, red, and orange vegetables because these are the healthiest choices.
• Switch to fat-free or low-fat milk. Adding low-fat milk products, such as yogurt, milk, and cheese to your diet will help you get the calcium you need without the extra calories. If you’re lactose-intolerant, use lactose-free milk, soy or almond milk products fortified with calcium.
• Choose a variety of proteins. Include lean meats, beans, soy products, nuts, and a variety of seafood in your diet. Replace high-fat proteins (like red meat) with lower-fat protein options like fish or tofu. Avoid processed meats, like pepperoni, bacon, and sausage, which are high in fat and salt.
• Replace solid fats with oils. When possible, use oils (like olive or canola vegetable oil) instead of solid fats (like butter, Crisco, or lard).

Unfriendly Foods

Reduce the amount of foods you eat that are high in:

• Sodium (salt)
• Saturated fat and trans fat
• Added sugars
• Cholesterol

Set a Goal

Making changes to your nutrition can move you closer to achieving your goals.

When setting a goal to change your eating habits, it is important to be realistic. Think about where you are now, and then think about where you want to be.

Begin by making a few changes to your diet, and work up to your goal from there. Remember to keep track of your progress and reward yourself for accomplishments along the way.