Get at least 30 minutes of physical activity most days of the week. This could be walking, biking, swimming or doing yard work. Choose an activity that you like. n Be tobacco-free. Don’t smoke or use tobacco. Stay away from secondhand smoke.
- Avoid trendy diets. Anything that sounds too good to be true probably is.
- Be physically active most days of the week. Talk with your healthcare team about a plan that will work for you.
- Vitamin pills and other supplements should not replace a healthy diet.
- Skip sugary drinks. Most have lots of calories with little or no nutritional value. Choose water or 1% low-fat or nonfat milk instead.
- Stop eating before you feel full.
Fruits and vegetables first: Make half your plate fruits and vegetables. Try different kinds to keep it interesting. The more colorful your choices, the better. Add slightly more vegetables to your plate than fruit.
Add in your grains. Make at least half of your grains whole grains, such as whole wheat pasta or brown rice. This will help you stay regular and healthy.
Proteins. Choose a variety of protein foods, such as fish or lean poultry or lean meat. Beans and other legumes are also good choices.
Dairy: Switch to fat-free or low-fat (1%) milk. This includes cheese and yogurt.
Eating whole grains may reduce your risk of heart disease, cancer and diabetes. Why?
Whole grains are an important source of fiber, vitamins and minerals, all of which promote good health.
Fiber helps make you feel fuller longer than other foods and supports digestive health by helping to keep you regular. Foods high in fiber, such as vegetables, fruits and whole grains, are
also lower in calories.
Healthy whole-grain foods include the entire grain seed. Unfortunately, when grains are made into flour, much of the fiber is removed. This is the case with white flour and cornmeal.
Snacks and fast foods, as well as many breads and some bran products, may not contain whole grains.
Examples of whole grains include:
Bulgur wheat (cracked wheat)
- Brown rice
- Corn and popcorn
- Whole cornmeal
- Wheat berries
- Whole-wheat pasta
Fruits and vegetables are some of the healthiest foods. Like whole grains, fruits and vegetables have fiber, vitamins and minerals. People who eat a variety of fruits and vegetables daily are less likely to be overweight and develop chronic diseases such as heart disease, Type 2 diabetes and certain cancers. They also are less likely to suffer a stroke.
Eat fruits and veggies from different color groups
It is best to eat a wide variety of fruits and vegetables from different color groups every day. For example:
- Dark green: broccoli, spinach, romaine lettuce, other green
- Orange: carrots, squash, pumpkin, sweet potatoes, mangoes,
- Red: tomatoes, apples, watermelon, strawberries, beets, cherries, red peppers
- And many more: Think about what other colors you could choose from!
Other healthy vegetable choices include beans and peas. Examples include:
- Chickpeas (also called garbanzo beans)
- Kidney beans
Protein builds and maintains the tissues and muscles in your body. Your organs and immune system are made up mostly of protein. It is also a part of your bones, skin and blood. Another plus for protein is that it digests slowly, so you may feel full for longer.
Eat a variety of foods containing protein
The following are animal sources of protein:
Fish and other seafood
Poultry (turkey, chicken)
Meat (pork, beef, lamb, veal, venison)
Low-fat or nonfat dairy products (cheese, yogurt)
Plant-based foods that are high in protein include:
An important difference among foods in the protein group is how much saturated fat (unhealthy fat) and total fat they contain, and how they are prepared. A healthy meal includes proteins low in saturated fat, called lean protein.
Great protein source when you're on the go
On the go? Nuts are easy to carry, ready to eat and include unsaturated fats (healthy fats) and fiber. Healthy choices include unsalted almonds, walnuts, pecans, hazelnuts and pistachios. Remember, nuts contain a lot of calories. Limit your portions.
Dairy products are a good source of protein, calcium, potassium and other vitamins and minerals that support good health. Eating potassium- and calcium-rich foods is key to building and maintaining strong, healthy bones. An added benefit is that most dairy products are low-cost.
Eating a variety of dairy products will benefit your health. Nonfat and low-fat options are the healthiest choices. Remember, 2% milk products are NOT low-fat. Healthy dairy choices include nonfat or 1% low-fat choices from these foods.
- Frozen yogurt and ice cream
Can’t digest milk products?
Try low-fat soy milk or lactose-free milk products. Nondairy choices, such as almond and rice drinks, are also available. Be sure to choose those products with vitamins and calcium added.
Don’t drink milk? Eat other calcium-rich foods, such as nonfat or low-fat cheese and yogurt, calcium-fortified juices and cereals, sardines, beans (legumes) and spinach and other dark leafy greens.
On the go? Grab a bottle of nonfat or low-fat milk instead of soda or juice. Nonfat and low-fat yogurt now come in ready-to-go packages. Stir in some tasty low-fat granola or dried fruit to add more flavor.