Skip to content

Dietary Guidelines for Good Health

Font Size

Topic Overview

(continued)

Foods to increase

  • Make half your plate camera.gif 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 actionset.gif 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.
1|2|3

WebMD Medical Reference from Healthwise

Last Updated: January 24, 2014
This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.
Next Article:

Dietary Guidelines for Good Health Topics

Hot Topics

WebMD Video: Now Playing

Click here to wach video: Dirty Truth About Hand Washing

Which sex is the worst about washing up? Why is it so important? We’ve got the dirty truth on how and when to wash your hands.

Click here to watch video: Dirty Truth About Hand Washing

Popular Slideshows & Tools on WebMD

feet
Solutions for 19 types.
MS Overview
Recognizing symptoms.
pregnancy test and calendar
Helping you get pregnant.
build a better butt
How to build a better butt.
lone star tick
How to identify that bite.
woman standing behind curtains
How it affects you.
brain scan with soda
Tips to avoid complications.
row of colored highlighter pens
Tips for living better.
psoriasis
How to keep flares at bay.
woman dreaming
What Do Your Dreams Say About You?
spinal compression fracture
Treatment options.

Women's Health Newsletter

Find out what women really need.