To get the benefits of oil without consuming too many calories, strive to measure oils in cooking and dilute oils in dressings or sauces with water, vinegars, citrus juices, etc. Balance out the high levels of omega-6 fats contained in processed foods by adding back omega-3 fats and substituting monounsaturated fats for omega-6 fats in cooking. Omega-6 and omega-3 fats should work hand in hand for heart health.
Liquid oils contain essential fatty acids, are heart-healthy and make an ideal complement to cooked vegetables and salad. A serving of baked or broiled fish is recommended twice a week as a source of heart-healthy Omega-3 fat. Download our list of lean and high-fat choices to guide you.
If you prefer a larger serving, choose a heart-healthy lean or very lean cut. Fish, poultry, meat, eggs and alternativesĪ 3-4 ounce serving size of fish, meat or poultry at lunch and dinner provides more than enough protein for most people. Choose skim or 1% milk, calcium-fortified soy foods, reduced-fat cheeses and fat-free or low-fat yogurt. This food group provides essential calcium and vitamin D. If you use canned products, try reduced-sodium vegetables and “no sugar added” fruits.
Use whole fruit instead of juice to boost fiber intake. To make it easier, keep your freezer stocked for convenience. Most people have to make an effort to get the recommended amounts. Fruits and non-starchy vegetablesīoost your nutrition and feeling of fullness by rounding out meals and snacks with fresh vegetables and fruits.
We include starchy vegetables like potatoes in this group because they are similar to cooked grains in their macronutrient and calorie content. To identify whole grains, read the ingredient list. Whole grains and starchy vegetablesĬhoose whole grains rather than refined grains for greater nutrition and satisfaction from breads, cereals and cooked grains like pasta, rice and oatmeal. You’re probably familiar with the first five, but the last group may surprise you.ĭownload our Food Group Choices Chart for a handy list of nutritious foods in each group. Each of the food groups below has an important place in your diet every day.
0 kommentar(er)
