The ABC’s of good nutrition for your health and that of your family are:
- A – Aim For Fitness
- B – Build a Healthy Base
- C – Choose Sensibly
Aim for Fitness
- Aim for a healthy weight. Balance the calories you eat with physical activity.
- Get moving. Do 30 minutes or more of moderate physical activity most days or every day. Make physical activity part of your daily routine.
Build a Healthy Base
- Use the food pyramid guide to help make healthy food choices that you can enjoy.
- Build your eating pattern on a variety of grains, fruits, and vegetables.
- Include several servings of whole grain foods daily (wheat, brown rice, oats, corn).
- Enjoy at least 2 servings of fruit and at least 3 servings of vegetables each day (choose dark-green leafy vegetables, orange fruits and vegetables, and cooked dry peas and beans).
- Choose foods from the milk and the meat and beans groups each day (low-fat choices).
- It is fine to enjoy fats and sweets occasionally. The key is moderation.
- Eat sensible portion sizes. This is one key to a healthy weight.
- If you are eating out, order small portions, share a starter with a friend, or take part of the food home (if you can chill it right away).
- Check product labels to see how much food is considered to be a serving. Many items sold as single portions actually provide two servings or more (e.g. 20-ounce soft drink, a 12-ounce steak, a 3-ounce bag of chips, or a large bagel).
- Limit portion size of foods high in calories, such as cookies, cakes, other sweets, fries, fats, oils, and spreads.
- Limit your use of solid fats, such as butter and hard margarines. Use vegetable oils as a substitute.
- Choose fat-free or low-fat types of milk products, and lean meats and poultry. Eat cooked dry beans and peas and fish more often.
- Use the Nutrition Facts Labels to help choose foods lower in total fat, especially saturated fat as well as in cholesterol and sodium.
- Limit your intake of beverages and foods that are high in added sugars. Do not let soft drinks or sweets crowd out other foods you need, such as milk products or other calcium sources.
- To keep your sodium intake moderate, choose and prepare foods with less salt or salty flavorings.