Resolve To Eat More Nutrient Rich Foods In The New Year

If you are hoping to lose weight or eat healthier in the New Year, rather than dwelling on what foods to cut from your diet, focus on the foods you should be eating more of. According to the 2010 Dietary Guidelines, Americans should be eating more fruits, vegetables, whole grains, fat-free or low-fat dairy products and seafood. These foods are nutrient-rich, meaning they provide vitamins, minerals and other health-promoting nutrients, while providing relatively few calories and little to no added solid fat, sugar, starch or sodium. Follow these tips for a nutrient-rich New Year: 


-For extra fiber, choose whole fruit over juice. When you do choose juice, stick with 100% fruit juice.

-To limit your intake of added sugars, choose fruit canned in 100% fruit juice or water rather than syrup.

- Vary your fruit choices. Fruits differ in nutrient content.


-To limit added calories, fat and sodium, serve vegetables with little or no added sauces or toppings.

-Buy canned vegetables labeled "reduced sodium," "low sodium," or "no salt added."

-Eat a variety of vegetables, especially dark-green, red and orange vegetables and beans and peas.

Whole grains:

-To eat more whole grains, substitute whole-grain products for refined products – try whole wheat bread, brown rice, whole wheat tortillas and whole grain pastas.

- Pay attention to food labels to determine which foods are whole grains. Look for these ingredients first on the ingredient list: brown rice, oatmeal, whole grain corn, whole oats, whole rye, whole wheat or whole-grain barley.

-Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are not necessarily whole-grain products so check the label.

-Use the Nutrition Facts label to choose whole grain products with the most fiber.

Fat-free or low-fat dairy:

-Fat-free and low-fat dairy foods such as skim or 1% milk, contain all the same nutrients found in higher fat dairy products including vitamin D, calcium, protein and many others. The only difference is the calories and fat.

-If you are lactose intolerant, look for lactose-free milk products such Lactaid. Those with lactose intolerance may also be able to tolerate yogurt and cheese better than milk.


-To reduce your risk of heart disease, aim to consume 8 oz of seafood each week. Increase the amount of seafood you consume by occasionally choosing seafood in place of meat and poultry.

- Choose a variety of seafood and look for varieties that are rich in omega-3 fatty acids, such as salmon, trout, and herring.

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