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Dietary Guidelines 2010 brochure

Dietary Guidelines 2010 brochure - Let's eat for the health...

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Let's eat for the health of it Grains Dairy Fruits Vegetables Protein Choose MyPlate .gov Start by choosing one or more tips to help you...± Build a healthy plate Cut back on foods high in solid fats, added sugars, and salt Eat the right amount of calories for you Be physically active your way
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4 Build a healthy plate Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories. Try some of these options. Make half your plate fruits and vegetables. • Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main and side dishes. • Eat fruit, vegetables, or unsalted nuts as snacks—they are nature’s original fast foods. Switch to skim or 1% milk. • They have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. • Try calcium-fortifed soy products as an alternative to dairy foods. Make at least half your grains whole. • Choose 100% whole- grain cereals, breads, crackers, rice, and pasta. • Check the ingredients list on food packages to fnd whole-grain foods. Vary your protein food choices. • Twice a week, make seafood the protein on your plate. • Eat beans, which are a natural source of fber and protein. • Keep meat and poultry portions small and lean. Keep your food safe to eat—learn more at www.FoodSafety.gov.
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