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.
Here’s the pared down, ‘Cliff Notes’ version of the top five tips you can start ASAP to help you meet the new guidelines.
1) Pump up produce. Aim to make half of each plate veggies & fruits.
Ideas:
- Eat 1/2 plate salad with pizza.
- Swap fries to a veggie side.
- Keep a ready-to-eat veggie tray in the fridge everyday.
2) Vary your proteins. Eat more meatless meals & fish at least twice a week.
Ideas:
- 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.
3) Don’t be so sweet. Swap sugary drinks to water and enjoy fruit-based desserts.
Ideas:
- 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.]
4) Upgrade to whole grains. Choose whole grain versions of your favorite foods.
Ideas:
- 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.
5) Slash the sodium. Opt for no-salt-added, low-sodium, reduced-sodium packaged/prepared foods.
Ideas:
- 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.
