Nutrition- Recommendations
Balance physical activity with food intake
To achieve and maintain a healthy weight, eat nutrient-rich foods and balance food intake with physical activity. A healthy diet should be based on fruits and vegetables, whole grains, lean dairy and meats, and vegetable sources of protein, with heart-healthy oils. You can learn and track your recommended food intake at www.choosemyplate.gov.
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Fruits and vegetables
Fruits and veggies pack lots of nutrition with few calories, so they are very nutrient-dense and contribute to a healthy weight. The 2010 Dietary Guidelines for Americans recommend at least 2 cups of fruit and 2 1/2 cups of veggies daily for a standard 2000 calorie diet. In 2007, only one in four Utah adults ate at least three servings of vegetables and one in three ate at least two daily servings of fruits (BRFSS). Here are some tips to getting enough fruits and vegetables.
Know your recommended daily intake of fruits and veggies.
Include fruits and/or vegetables at every eating occasion; both meals and snacks. Fruits and veggies should cover at least half your plate.
Whole grains
At least half your grains should be whole. Whole grains are a good source of fiber, to make you feel more satisfied and get hungry less often, which helps maintain a healthy weight.
Proteins
Choose lean meats, poultry, and fish. Vegetable proteins, like dry beans and peas, also contribute fiber and antioxidants. Eating fatty fish once a week contributes healthy omega-3 fatty acids.
Healthy oils
Limit saturated fats (solid at room temperature) and trans fats. Choose a monounsaturated fat, like olive or canola oil, for cooking and salad dressings. Nuts and seeds also contain heart-healthy oils.
Low-fat dairy
Dairy foods may help people maintain a healthy weight. Choose skim or 1% milk, fat-free or low-fat yogurt and cheese for the most nutrition. Dairy contributes calcium and vitamin D, which are vital for bone health and can reduce your risk for hypertension and other chronic diseases.
Beverages
It's easy to drink lots of calories, and calories in sugar-sweetened beverages contribute to obesity. Avoid sugar-sweetened soda, fruit drinks, sweet tea, sports drinks and energy drinks. Drink water as your main beverage; add 2-3 cups of low-fat dairy and .5-1 cup 100% juice daily.
Portion size
Americans have gotten used to eating large portions of food, contributing to obesity. To prevent obesity, learn appropriate portion sizes. At home, use a smaller plate, serve in the kitchen rather than at the table, start with a small portion and take seconds if you are still hungry. When eating out, ask for smaller portions, share a portion with a partner or friend or ask for half in a to-go container when served. Ask for a food's calorie information before ordering it.
Breastfeed children
Breastfeeding decreases risk for obesity along with many infectious and chronic diseases. The American Academy of Pediatrics recommends exclusive breastfeeding for 6 months, with continued breastfeeding until at least 1 year of age and thereafter, as long as mother and child choose. The World Health Organization recommends breastfeeding for at least 2 years.