Variety, Balance, and Moderation

There is no secret to healthy eating. Be sure to eat a variety of foods, including plenty of vegetables, fruits, and whole grain products. Also include low-fat dairy products, lean meats, poultry, fish, and legumes. Drink lots of water and go easy on the salt, sugar, alcohol, and saturated fat. Good nutrition should be part of an overall healthy lifestyle, that also includes regular physical activity, not smoking, and stress management. If you drink alcoholic beverages, do so in moderation. 

Here are some tips for healthy eating at home, work, and elsewhere to help you get started. Try some of these ideas.

Nutrition Basics

Do you ever feel like you can't keep up with the changes in technology? Sometimes it seems that way with dietary advice, as if things are always changing. While it's true that the fields of diet and nutrition are areas of evolving research, there are some basic concepts you can keep in mind. By knowing these basics, you will be better equipped to sort through nutrition research and dietary advice.

Fruits and Vegetables

"Eat your fruits and vegetables." You've likely heard this statement since childhood. Research shows why it is good advice:

• Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
• Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
• Most fruits and vegetables are naturally low in fat and calories and are filling.

Need some new ideas for adding more fruits and vegetables to your daily diet?

Subscribe to our Fruits and Veggies newsletter and we’ll send you diet tips, recipes, and more! You can find easy ways to add more fruits and vegetables into your daily eating patterns. Visit the fruit and vegetable of the month pages to find seasonal fruits and vegetables, preparation tips, and great recipes. In addition, you can find many new ideas in our recipe database. The database enables you to find exciting fruit and vegetable recipes that fit your needs. Searching by meal, by ingredient, or by cooking needs is easy. 

Not sure how many fruits and vegetables you should be eating each day?

Visit www.FruitsandVeggiesMatter.gov . Here you can calculate your fruit and vegetable recommendations based on your calorie needs for your age, sex, and activity level. This site also has helpful tips and photographs of 1/2 cup and 1 cup fruit and vegetable examples.

You can also visit www.MyPyramid.gov to find more information about vegetable sub-groups and tips and ideas for fitting healthy foods into an overall eating plan. 

Curious as to whether fruits and vegetables can help you manage your weight?

Contact a registered dietitian to help you craft the right diet plan for you based on a volume of fruit and veggies.

Important Links:

USDA Food and Nutrition Information Center
http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=1&tax_subject=256

HealthFinder.gov
http://www.health.gov/dietaryguidelines/default.htm