Think Variety Among Food Groups.
Eat a wide selection of foods each day from all of the food groups:
Milk + Milk Products
Vegetables
Fruits
Grains
Meat + Beans
Think Variety Within Food Groups.
Eating five different fruits and vegetables each day provides far more nutritional benefits than simply eating five apples or five servings of green beans. A glass of milk isn't your only option in the Milk + Milk Products group – think cheese, yogurt or a latte for variety and good taste. Lean meats, fish, shellfish, nuts and legumes - all from the "Meat + Beans group" - provide a variety of essential nutrients, including protein, iron, zinc, B vitamins and vitamin E.
Think Color.
Eat plenty of brightly colored fruits and dark green leafy vegetables, as well as whole grains, fortified cereals and legumes for vitamins, minerals and dietary fiber (which can help alleviate constipation problems).
Think Benefits.
Plant foods contain powerful antioxidants and phytochemicals which can protect cells against cancer and other degenerative diseases. Three daily servings of low fat milk and dairy foods such as yogurt and cheese will meet your daily calcium needs and help protect your bones.
Some dairy foods like yogurt and kefir also provide beneficial bacteria called probiotics that keep your digestive tract healthy, boost your immune system and reduce your risk for certain cancers.
Think Moderation.
You don't need to give up your favorite foods that are high in fat, sugar, calories or sodium. Just eat those foods less often and in smaller amounts. No one food or meal has ever been shown to make or break a healthy eating plan.
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