Skip to content

    Dietary Guidelines for Good Health

    Font Size
    A
    A
    A

    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: November 14, 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

    disciplining a boy
    Types, symptoms, causes.
    fruit drinks
    Eat these to think better.
    embarrassed woman
    Do you feel guilty after eating?
    diabetes supply kit
    Pack and prepare.
    Balding man in mirror
    Treatments & solutions.
    birth control pills
    Which kind is right for you?
    Remember your finger
    Are you getting more forgetful?
    acupuncture needle on shoulder
    10 tips to look and feel good.
    Close up of eye
    12 reasons you're distracted.
    woman biting a big ice cube
    Habits that wreck your teeth.
    pacemaker next to xray
    Treatment options.
    Pink badge on woman chest to support breat cancer
    Myths and facts.

    Women's Health Newsletter

    Find out what women really need.