How do your Choices Stack up?

How did you do? If you had any 1s or 2s, those are areas to focus on. If you gave yourself a 3, you’re doing pretty well, but there is probably room to do better. Congratulations on any 4s or 5s which are strong areas for you.

Balanced Eating Basics

There is plenty of nutrition advice out there, but there is no one-size-fits-all approach. That said, the eating plans based on good nutrition science all have some common threads. Here are some tips to help you build a balanced eating plan.

• Choose a colorful variety of fruits and vegetables every day. Often called nature’s “fast foods,” fruits and vegetables are low in calories and rich in nutrients and fiber. Choose fresh produce in season when it’s at the peak of flavor and freshness. Canned and frozen produce are good options in any season. Look for fruit canned in water or juice (not syrup) and frozen fruit that is unsweetened. Look for vegetables canned with no added salt and frozen vegetables without added sauces.
• Go for whole grains, such as brown rice, whole wheat, oats, barley, buckwheat, quinoa and many others. Whole grains are a good source of vitamins, minerals, fiber and other nutrients, and may help to reduce the risk of heart disease and promote a healthy weight. Make at least half of your grains whole grains.
• Create a hill of beans. Beans are part of the legume family which also includes peas and lentils and are rich in fiber, protein, and health-boosting minerals. Use kidney beans, pinto beans, navy beans, black-eyed peas or lentils as the main attraction of a meat-free meal or a tasty side dish.
• Select low-fat or non-fat dairy products, including milk, yogurt and cheese, which are excellent sources of calcium. If you have trouble digesting milk products, try lactose-free products or soy products. Aim for two to three servings a day.
• Vary your protein choices. Select from among fish, seafood, skinless poultry, lean meats, legumes (beans, peas and lentils), eggs, nuts, nut butters and soy. Limit fatty and processed meats that are high in sodium such as bacon, sausages, and hot dogs.
• Choose healthy oils and fats, like olive, canola, peanut, soybean and flaxseed oils, avocado, nuts and seeds, and fatty fish. Limit animal fats and avoid trans fat (foods with “partially hydrogenated” oils in their ingredients list) when possible. Fats are high in calories, so moderate amounts are the key.
• Practice portion control. If you choose reasonable portions, it’s easier to eat the foods you want and stay healthy.
• Eat regular meals. Avoid skipping meals, which can lead to out-of-control hunger. When you’re extremely hungry, it’s easier to forget about good nutrition which may lead to overeating.
• Limit foods that are high in salt (sodium) and added sugar, especially sugary beverages. These are often highly processed foods.