Choose Your Calories Wisely
When you’re eating fewer calories, you need to pay closer attention to your food choices to be sure you’re getting all the nutrients your body needs to stay healthy. This means choosing meals and snacks that are high in nutrients but low-to-moderate in calories. Nutrient-rich foods give you the most nutrients for your calories, and may even help you feel fuller on fewer calories. Follow these tips for making nutrient-rich choices:
Grain Products: Make at least half of your grain products whole grain each day. Look for breads, cereals, grain-based side dishes and crackers made with whole grains such as barley, brown rice, oats, quinoa and wild rice.
Vegetables and Fruit: Eat at least one dark green and one orange vegetable each day. Choose vegetables and fruit prepared with little or no added fat, sugar or salt. Enjoy fresh, unsweetened canned, frozen or dried fruit more often than fruit juices.
Milk and alternatives: Drink skim, 1%, or 2% milk each day. Choose fat-free or low-fat cheese, yogurt or fortified soy beverages.
Meat and Alternatives: Select lean meats prepared with little or no added fat or salt. Eat at least two servings of fish each week. Try varying your protein routine with more beans (legumes), nuts, seeds, eggs or tofu.