RECOMMENDATIONS FOR A HEALTHY LIFESTYLE AND WELL-BEING Based on 2010 Dietary Guidelines for Americans
REDUCE PORTIONS | Be Mindful and Eat Less Enjoy your food, but avoid over-sized portions and over-eating.
INCREASE PLANT-BASED FOODS | Explore Vegetables and Fruit Options Visit local farmer's markets and buy whole foods. Fruits and vegetables should compose half your plate.
REDUCE SODIUM | Be Aware of Hidden Salt Use natural and unprocessed meats. Use whole foods for flavor. 77% of sodium in foods is from processing. 12% of sodium in foods is naturally occurring. 5% is added during cooking. Excess salt covers the natural flavor of food. Try herbs and spices in its place.
REDUCE SUGAR | Be Aware of Hidden Sugars Read labels and watch for high-fructose corn syrup. Drink water instead of sugary, high-calorie drinks.
CHOOSE GOOD FATS There is a difference between good and bad fats:
- GOOD | Monounsaturated Fats Found in plant oils like peanut oil, olive oil, avocado, nuts, and seeds.
- BETTER | Plant Omega 6 PUFA Found in flax oil and walnuts.
- BEST | Seafood Omega 3 PUFA Found in fish oil from salmon, sardines, anchovies, and mackerel (Omega 3 and 6).
- WORST | Industrial Trans Fats Found in vegetable shortening, margarine, and processed snack foods like crackers and cookies. These unsaturated fatty acids are manmade in increase the shelf life of the food.