Here are details about the USDA's recommended nutritional guidelines to follow for a healthy eating plan:
- Focus on fruits and vegetables: Fill half of your plate with fruits and vegetables at every meal.
- Go for low-fat dairy: Consume at least three cups of low-fat or fat-free milk each day or the equivalent in cheese, yogurt, or other calcium-rich foods.
- Choose whole grains: Get at least six to eight servings of whole grains each day. Grains should fill a quarter of your plate at each meal.
- Steer clear of trans and saturated fats, sodium (salt), sugars, and cholesterol: Limit fat to only about 20 to 35 percent of total calorie intake and avoid trans and saturated fats.
- Choose lean proteins: Fill the remaining quarter of your plate with lean protein. About 15 percent of your total calories should come from proteins, such as skin, fish, beans, nuts, and legumes.
Here are some other tips to help you develop a healthy eating plan. If you keep these general nutrition rules in mind, you'll be on the right track toward healthy eating for life:
- Pay attention to portion control: quantities depend on whether you’re trying to lose or maintain weight. In most restaurants, an appetizer serving is often closer to an appropriate serving size than an entrée.
- Always drink plenty of water.
- Vary your food choices to make sure you get a wide variety of vitamins and other nutrients and to avoid boredom.
- Know the recommended daily calorie intake for your age, weight, height, activity level, and gender.
- Don't deprive yourself of foods you love; just enjoy them in moderation.
By Diana Rodriguez – Medically reviewed by Niya Jones, MD, MPH
Source: everydayhealth.com
