This National Nutrition Month® and all year long, make sure you get what your body needs to stay healthy, by incorporating recommendations of the 2010 Dietary Guidelines for Americans.
Colorful Fruits and Vegetables
For more:
- Potassium
- Folate
- Magnesium
- Vitamins A, C, K
- Fiber
Eat:
- Oranges, Apricots, Butternut Squash
- Blueberries, Red Grapes, Purple Cabbage
- Spinach, Broccoli, Avocado
- Tomato, Watermelon, Pomegranate
- Corn, Yellow Bell Pepper, Squash
Whole Grains
For More:
- Iron
- B vitamins
- Magnesium
- Selenium
Eat:
- Brown rice, whole wheat bread, crackers and pasta
- Replace refined grains, like white bread and crackers
- Try something new: amaranth, quinoa, Kamut®
- Look for 100% whole wheat flour as the first ingredient
Milk and Milk Products
For More:
- Calcium
- Vitamin D
- Potassium
- Probiotics
Eat:
- Low fat or nonfat milk, or kefir
- Yogurt and yogurt drinks
- Cheese
Lean Protein
For More:
- B Vitamins
- Vitamin E
- Zinc
- Iron
- Magnesium
- Amino Acids
Eat:
- Seafood
- Lean Meats and Poultry
- Eggs
- Beans and Peas
- Soy
- Nuts and Seeds
Healthy Fats
For More:
- Essential Fatty Acids
- Vitamin E
- Lower Total Cholesterol
- Lower Bad Cholesterol
Eat:
- Unsaturated Oils
- Canola oil
- Olive Oil
- Nut Oils
- Peanut, Walnut, Flax
Check out these articles for more helpful nutrition information:
- Kids and Vegetables: Nine Tips to Get Them to Eat More
- For Heart Health, Eat More of These
- Follow These Top 10 Nutrition Tips for Good Health
- Tips For Eating Healthy When Eating Out
- How to Read the Nutrition Label on Your Favorite Foods
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