Take a Bite: Five Tips to Eat Right
Updated 7:09 AM CDT, Mon, Feb 7, 2011
The new 112-page 2010 Dietary Guideline report includes advice about balancing calories, getting more exercise, eating more nutrient-rich foods and cutting back on added sugars, solids fats and sodium.
- Eat 1/2 plate salad with pizza.
- Swap fries to a veggie side.
- Keep a ready-to-eat veggie tray in the fridge everyday.
- Use white beans with pasta, edamame in stir-fry and black beans in tacos.
- Keep fish on-hand such as tuna packs, canned salmon and frozen scallops.
- Drink more water by using a straw, adding citrus wedges/mint/cucumber or try no-sugar added sparkling versions. [Note: Number 1 source of added sugar is sugary drinks.]
- Satisfy a sweet tooth with fruit based desserts such as berries with whipped cream, broiled banana with walnuts and baked apple with cinnamon. [Note: Number 1 source of calories is grain-based desserts.]
- Make meals with whole grains such as oatmeal for breakfast, whole grain bread for sandwiches and whole grain pizza crust or pasta for dinner.
- Make snacks with whole grains such as whole grain crackers or popcorn.
- Packaged/prepared foods are the main source of sodium in the diet so compare labels and choose versions with the lowest amounts of sodium.
- Especially watch for sneaky sodium lunch foods such as bread, cold cuts, condiments and soup.