1.15. Choosing Healthy Foods http://www.ck12.org
- Choose a variety of different vegetables each day. Be sure to include both dark green vegetables, such as
spinach and broccoli, and orange vegetables, such as carrots and sweet potatoes. - Choose a variety of different fruits each day. Select mainly fresh fruits rather than canned fruits, and whole
fruits instead of fruit juices. - When choosing oils, choose unsaturated oils, such as olive oil, canola oil, or vegetable oil.
- Choose low-fat or fat-free milk and other dairy products. For example, select fat-free yogurt and low-fat
cheese. - For meats, choose fish, chicken, and lean cuts of beef. Also, be sure to include beans, nuts, and seeds.
MyPlate
In June 2011, the United States Department of Agriculture replaced My Pyramid withMyPlate. MyPlate depicts
the relative daily portions of various food groups (Figure1.28). See http://www.choosemyplate.gov/ for more
information.
FIGURE 1.28
MyPlate is a visual guideline for balanced
eating, replacing MyPyramid in 2011.The following guidelines accompany MyPlate:
- Balancing Calories
- Enjoy your food, but eat less.
- Avoid oversized portions.
- Foods to Increase
- Make half your plate fruits and vegetables.
- Make at least half your grains whole grains.
- Switch to fat-free or low-fat (1%) milk.
- Foods to Reduce