Dietary Guidelines for Good Health Topic Overview Foods to increase Make half your plate fruits and vegetables. Switch to fat-free or low-fat (1%) milk. Eat more vegetables and fruits. Eat different vegetables, especially dark-green, red, and orange vegetables and beans and peas. Eat at least half of all grains as whole grains, replacing refined grains with whole grains. Eat more fat-free or low-fat milk and milk products, such as yogurt, cheese, or fortified soy beverages. Eat different protein foods, such as seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. Replace some meat and poultry with seafood. Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils. Use oils to replace solid fats, like butter, where possible. Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D. These foods include vegetables, fruits, whole grains, and milk and milk products. For women who may become pregnant: Eat foods that supply the type of iron that is more easily absorbed by the body. Examples are fish, poultry, and meat. And eat foods that are other sources of iron, such as lentils, beans, cereals, and grains. Eat foods that help the body absorb iron, such as foods rich in vitamin C. Get enough folic acid (from fortified foods and/or supplements). For women who are pregnant or breast-feeding: Eat 8 to 12 ounces of seafood a week. Vary the types of seafood you eat. Avoid mercury in fish by limiting white (albacore) tuna to 6 ounces a week and by not eating tilefish, shark, swordfish, and king mackerel. If you are pregnant, take an iron supplement as recommended by your doctor. For people 50 years and older:
WebMD Medical Reference from Healthwise
January 24, 2014
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