My Nutrition Plan My Nutrition PlanActivity Step 1 of 3 33% Many people find that eating a balanced diet helps them manage their health. Conditions like stomach, heart, weight, and fatigue problems can get in the way of achieving your goals. This activity describes how making changes to what you eat can help you improve your health and reach your goals! Enter your name and email to receive your custom plan. Note: We do not share your email and will not send you emails you did not request.First Name Email Nutrition Choices*We often neglect nutrition when we have competing demands on our time. Which of the following are you guilty of? Having snacks from vending machines Choosing junk food over home-cooked meals Choosing pastry over fruits Choosing fried food over vegetables Overeating Ha! Busted! You know, it's okay to have unhealthy snacks once a week. 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. Choose One of the Healthy Diet Habits to Learn More Fruits and Vegetables Whole Grains Proteins and Dairy Healthy Fats Fruits and vegetables are also important because they help lower your risk of cancer and other diseases. They also keep your body systems (like your heart and digestive system) running well. Consuming whole grains as part of a healthy diet may reduce the risk of heart disease. Consuming foods containing fiber, such as whole grains, as part of a healthy diet, may reduce constipation. Eating whole grains may help with weight management. Dairy products (such as low fat yogurt or milk) help make your bones strong. Foods that contain protein (like lean meats and beans) support your immune system and help build muscle. Monounsaturated fats are healthy fats found in olive oil, avocados and certain nuts. In fact, the evidence shows that monounsaturated fats have a number of health benefits. They can help with weight loss, reduce the risk of heart disease and decrease inflammation. 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. Your Recent Food Choices*Think about what you've eaten recently. Have you been making healthy food choices? Most of the time Do chips and salsa count? That's awesome! Sounds like you take your health seriously. On the next page, you're going to get some great info for keeping yourself on the right track. 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. Guidelines to Fit Your LifestyleSelect a guideline to learn more about it. Watch your calories Healthy food options Unfriendly foods Watch Your Calories A healthy weight can be maintained by balancing the calories you eat with the calories (or energy) you use through physical activity. Here are a few tips to help you reach a good balance: Enjoy your food, but eat less. Avoid oversized portions. Increase your physical activity. 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. My Nutritional GoalsWhat is your Nutritional Goal? Select an option (or options) and we'll send you information that will help you achieve it. Select All Maintain a Healthy Weight Learn About Strategies for Healthy Eating Eat Healthy on a Tight Budget Share Your Goal with Someone:Did you know you are more likely to achieve your goals if you share them with someone you know? It's true! They can help you stay on track and cheer you on! Who would you like to share your nutrition goals with? PhoneThis field is for validation purposes and should be left unchanged. Δ Type and Press “enter” to Search Top