We know we should eat more of what's good for us and less of what's not. However, many Americans get too many calories
and not enough nutrition in their diets. Here's a simple three-step plan to help.
1. Focus on Fruits and
Vegetables
Only about 11 percent
of Americans eat the
recommended 2 cups of
fruits and 2½ cups of vegetables
a day, one study shows. Try to add
fruits and vegetables to foods you
already eat.
- Top pizza with peppers,
zucchini and mushrooms.
- Stuff dark green lettuce, onions
and tomatoes into sandwiches.
- Put bananas, apples or berries
on cereal or pancakes.
2. Make Half Your Grains
Whole
Substitute whole grains
for refined ones to get
the daily three, 1-ounce
servings advised by U.S. dietary
guidelines. One slice of bread, a
cup of cereal or ½ cup of cooked
rice or pasta each equals about a
1-ounce serving. Try to:
- Spread low- or nonfat cream
cheese on a whole-wheat bagel.
- Use a whole-wheat pita for lunch
instead of white bread.
- Snack on whole-grain tortilla
chips with salsa.
3. Cut Back on Culprits
Saturated fat, trans fat,
sugar and salt can
derail your diet. Look
for low-fat, reduced-sodium
and sugar-free versions of
your favorite foods. More tips
include:
- If you eat beef, get a lean cut --
and eat less of it. Each day, you
need only about 5 to 6 ounces
of food from protein sources.
- Keep the chicken but lose the
fat by trimming the skin and
choosing broiled or grilled.
- Love ice cream? Substitute with
low- or nonfat frozen yogurt or
ice cream.
Staying Healthy
Along with good nutritional habits, regular screenings can help to keep
you healthy. For a free physician referral, call Direct DoctorsSM Plus at
1-800-887-1114.
