Use the Healthy Eating Plate as a guide for creating healthy, balanced meals—whether served on a plate or packed in a lunch box. Put a copy on your refrigerator to serve as a daily reminder! Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains. Fish, poultry, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage. Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day. The Healthy Eating Plate does not define a certain number of calories or servings per day from each food group. The relative section sizes suggest approximate relative proportions of each of the food groups to include on a healthy plate.
There is no one such particular food item that can provide entire nutrition to our body for optimum functioning, so in order to have a balanced diet we need to have a variety of foods to ensure that we get all the nutrients in optimum quantity. Day 4. We need different amounts of various nutrients at different stages of life to stay healthy and active. Grapes, American, as. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Free sugars are all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates. Steak, as sirloin. Hydrogenated cooking fat. Infants should be breastfed continuously until 2 years of age and beyond. Macronutrients: 60 calories, 0. Day 5.
Ripe, canned, large. Infants should be breastfed continuously until 2 years of age and beyond. Put a copy on your refrigerator to serve as a daily reminder! Tuna, canned, drained. Freeze any leftovers. Sugars intake can be reduced by: limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks, candies and sugar-sweetened beverages i. Ices, lime, orange, etc. You’ll also get plenty of fiber from whole grains, fruits, vegetables, and legumes.