Build a Healthy Eating Routine

Choose a Diverse Range of Healthy Foods

• Whole Fruits: Such as apples, berries, grapefruit, papaya, and bananas. These are rich in vitamins, minerals, and fiber.

• Veggies: Include broccoli, sweet potatoes, beets, okra, spinach, peppers, and jicama. Different colored vegetables provide different nutrients.

• Whole Grains: Opt for brown rice, millet, oatmeal, bulgur, and whole - wheat bread. Whole grains are higher in fiber compared to refined grains.

• Proteins: Choose lean meats, chicken, eggs, seafood, beans, lentils, nuts, seeds, and tofu. These are essential for building and repairing tissues.

• Low - fat or Fat - Free Dairy: Such as milk, yogurt, cheese, lactose - free dairy, fortified soy beverages (soy milk), or soy yogurt. They are good sources of calcium.

• Oils: Use vegetable oil, olive oil, and the oils found in seafood, avocado, and nuts. These contain healthy unsaturated fats.

Reduce Added Sugars, Saturated Fat, and Sodium Intake

• Added Sugars: These are sweeteners with calories added by food companies to foods and drinks or added at home. Replace sugary drinks with water and limit your consumption of sweet treats like cake, cookies, and candy.

• Saturated Fat: It is abundant in animal products like butter, cheese, whole milk, and fatty meats such as ribs and sausage. Some plant - based oils like coconut oil and palm oil also contain saturated fat. Instead, choose foods rich in unsaturated fats, like seafood, avocados, nuts, seeds, and olive oil.

• Sodium: Most of the sodium we consume comes from salt, and it's prevalent in packaged foods and restaurant meals. Try cooking at home more often and flavor your food with herbs and spices instead of relying on salt.

Alcohol Consumption Guidelines

Opt for Whole Grains

• Replace white bread with whole - wheat bread.

• Choose corn or whole - wheat tortillas instead of white flour tortillas.

• Have plain popcorn instead of corn chips.

Include a Variety of Veggies

• Dark Green Veggies: Such as collards and kale, which are rich in vitamins and minerals.

• Red and Orange Veggies: Like tomatoes and carrots, which are high in antioxidants.

• Beans, Peas, and Lentils: Such as black beans and chickpeas, which are great sources of protein and fiber.

• Starchy Veggies: Such as potatoes and plantains. They should be consumed in moderation as part of a balanced diet.

• Other Veggies: Such as Brussels sprouts, squash, and cauliflower, which offer various nutrients.

Determine Your Calorie Needs

Nutrition Facts Example

• Serving Information: 8 servings per container; 2/3 cup (55g) per serving

• Nutritional Content per Serving

• Calories: 230

• Total Fat: 8g (10% Daily Value)

• Saturated Fat: 1g (5% Daily Value)

• Trans Fat: 0g

• Cholesterol: 0mg (0% Daily Value)

• Sodium: 160mg (7% Daily Value)

• Total Carbohydrate: 37g (13% Daily Value)

• Dietary Fiber: 4g (14% Daily Value)

• Total Sugars: 12g, including 10g Added Sugars (20% Daily Value)

• Protein: 3g

• Vitamin D: 2mcg (10% Daily Value)

• Calcium: 260mg (20% Daily Value)

• Iron: 8mg (45% Daily Value)

• Potassium: 235mg (6% Daily Value)

• Footnote: *The % Daily Value (DV) shows how much a nutrient in a serving of food contributes to a daily diet.

Utilize the Nutrition Facts Label

• Serving Size: If you eat more than 1 serving, you'll consume more of all the nutrients and calories listed on the label.

• Calories: Keep in mind your daily calorie needs and the calorie content per serving.

• % Daily Values:

• 5% or less is considered low. Try to choose foods with low amounts of added sugars, saturated fat, and sodium.

• 20% or more is high. Look for foods high in fiber, calcium, potassium, iron, and vitamin D.

Consideration for Supplements

Adapt Healthy Eating to Your Schedule and Budget

• Busy Schedule: If you're too busy to cook, plan and prepare meals in advance. Making a large batch of soup or chopping vegetables on the weekend can save time during the week.

• Budget Constraints: Purchase fruits and vegetables that are in season, as they are often more affordable. Remember that fresh, frozen, and canned options are all nutritious. If you can't afford enough healthy food, check out assistance programs at USA.gov/Food - Help.

• Overweight and obesity

• Heart disease

• Type 2 diabetes

• Some cancers

• Learn about the Dietary Guidelines for Americans and access more resources to help you eat healthily at DietaryGuidelines.gov.

• Discover more healthy eating tips and recipes at MyPlate.gov.