What to Eat – Guide to Healthy Food
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*Page Resource: ChooseMyPlate.gov
In June 2011, the United States Department of Agriculture (USDA) implemented MyPlate to replace MyPyramid. You can read more about it in the MyPlate Press Release. The goal is to get people to think about the foods they eat in terms of what they should have on their plate. It is a visual guide to remind of us that half of our plate should be vegetables and fruits, as well as how much of the other food groups there should be.
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Food Groups
There is so much information out there regarding what to eat, that it has become confusing to people to understand what they should be eating. There are 5 food groups from which you should choose what to eat. These food groups include: Grains, Vegetables, Fruits, Dairy and Protein.
Grains
There are two groups of grains, whole grains and refined grains. When deciding what to eat as far as grains, remember that whole should consist of half of your grains. The USDA defines grains as any food made of wheat, rice, oats, cornmeal, barely or another cereal grain.
Key USDA Consumer Message: Make at least half your grains whole grains.
*The information contained in this table is referenced from choosemyplate.gov
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Whole Grains
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Refined Grains
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amaranth
brown rice
buckwheat
bulgur (cracked wheat)
millet
oatmeal
popcorn
Ready-to-eat breakfast cereals:
whole wheat cereal flakes
muesli
rolled oats
quinoa
sorghum
triticale
whole grain barley
whole grain cornmeal
whole rye
whole wheat bread
whole wheat crackers
whole wheat pasta
whole wheat sandwich buns and rolls
whole wheat tortillas
wild rice
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cornbread
corn tortillas
couscous
crackers
flour tortillas
grits
noodles
Pasta:
spaghetti
macaroni
pitas
pretzels
Ready-to-eat breakfast cereals:
corn flakes
white bread
white sandwich buns and rolls
white rice
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Vegetables
The USDA sends a reminder that half of your plate should come from Fruits and Vegetables. Healthy Eating involves a large portion of each meal consisting of vegetables. Any vegetable or 100% vegetable juice will qualify as a vegetable.
Key USDA Consumer Message: Make half your plate fruits and vegetables.
*The information contained in this table is referenced from choosemyplate.gov
| Dark Green Vegetables |
Starchy Vegetables |
bok choy
broccoli
collard greens
dark green leafy lettuce
kale
mesclun
mustard greens
romaine lettuce
spinach
turnip greens
watercress
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cassava
corn
fresh cowpeas, field peas, or black-eyed peas (not dry)
green bananas
green peas
green lima beans
plantains
potatoes
taro
water chestnuts
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Red & Orange Vegetables
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Other Vegetables
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acorn squash
butternut squash
carrots
hubbard squash
pumpkin
red peppers
sweet potatoes
tomatoes
tomato juice
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artichokes
asparagus
avocado
bean sprouts
beets
Brussels sprouts
cabbage
cauliflower
celery
cucumbers
eggplant
green beans
green peppers
iceberg (head) lettuce
mushrooms
okra
onions
parsnips
turnips
wax beans
zucchini
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| Beans and Peas |
black beans
black-eyed peas (mature, dry)
garbanzo beans (chickpeas)
kidney beans
lentils
navy beans
pinto beans
soy beans
split peas
white beans
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Fruits
Try to eat as much fruit as you can. Fruits carry many health benefits. Some of these include: protection from chronic diseases, aids in weight loss and is a natural source of energy. When choosing what to eat from fruits, try to vary it up. Adding variety will help ensure you are getting the best nutrition possible.
Key USDA Consumer Message: Make half your plate fruits and vegetables.
*The information contained in this table is referenced from choosemyplate.gov
Apples
Apricots
Bananas
Berries:
strawberries
blueberries
raspberries
Cherries
Grapefruit
Grapes
Kiwi fruit
Lemons
Limes
Mangoes
Melons:
cantaloupe
honeydew
watermelon
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Mixed fruits:
fruit cocktail
Nectarines
Oranges
Peaches
Pears
Papaya
Pineapple
Plums
Prunes
Raisins
Tangerines
100% Fruit juice:
orange
apple
grape
grapefruit
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Dairy
Milk and milk products such as cheese and yogurt are considered part of the dairy group. Try to choose dairy products low in fat such as 2% or no fat cheese and milk.
Key USDA Consumer Message: Switch to fat-free or low-fat (1%) milk.
*The information contained in this table is referenced from choosemyplate.gov
| Milk |
Cheese |
all fluid milk:
fat-free (skim)
low fat (1%)
reduced fat (2%)
whole milk
flavored milks:
chocolate
strawberry
lactose-reduced milks
lactose-free milks
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hard natural cheeses:
cheddar
mozzarella
Swiss
Parmesan
soft cheeses:
ricotta
cottage cheese
processed cheeses:
American
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| Milk-Based Desserts |
Yogurt |
puddings
ice milk
frozen yogurt
ice cream
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all yogurt:
fat-free
low fat
reduced fat
whole milk yogurt
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Proteins
When deciding what to eat from protein sources, select from a variety to ensure you get enough nutrients. Protein sources include poultry, seafood, beans, eggs, nuts, and soy products are. Try to also get 8oz. of seafood each week as well.
Go Lean with Protein.
*The information contained in this table is referenced from choosemyplate.gov
| Meats |
Beans and Peas |
Seafood |
Lean cuts of:
beef
ham
lamb
pork
veal
Game meats:
bison
rabbit
venison
Lean ground meats:
beef
pork
lamb
Lean luncheon or deli meats
Organ meats:
liver
giblets
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black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
Processed soy products:
tofu (bean curd made from
soybeans)
white beans
bean burgers
veggie burgers
tempeh
texturized vegetable
protein (TVP)
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Finfish such as:
catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna
Shellfish such as:
clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp
Canned fish such as:
anchovies
clams
tuna
sardines
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| Poultry |
Nuts and Seeds |
Eggs |
chicken
duck
goose
turkey
ground chicken and turkey
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almonds
cashews
hazelnuts (filberts)
mixed nuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts
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chicken eggs
duck eggs
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Foods to Avoid
Knowing what not to eat is just as important as knowing what to eat. The following foods should be reduced from your diet.
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Sodium
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A diet high in sodium can lead to high blood pressure and other health issues. It also causes water retention.
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Drinks with lots of Sugar
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Cut out the soda and sugary mixes. Instead choose to drink lots of water and 100% juice.
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Fats
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Select foods that are low in fat. When choosing dairy products, try to switch to 1% or skim.
It can be difficult trying to determine what to eat. There are so many sources out there who insist that their advice is best. You can’t go wrong with this information. By choosing the right foods and eating them in the proper amount as specified in this article, you will be on your way to Healthy Living.