Fruits and Vegetables

Contains vitamins, minerals, antioxidants, and fiber (soluble and insoluble).

Make half of your plate fruits and vegetables.

Adults should aim for 2 cups of fruit and 2-3 cups of vegetables daily.

 

Food sources

• High in soluble fiber (helps lower bad or LDL cholesterol): asparagus, Brussels sprouts, sweet potatoes, turnips, cabbage, green beans, broccoli, carrots, eggplant, apples, pears, oranges, apricots, mangoes
• High in insoluble fiber (helps regulate bowels): Okra, green peas, sweet potato (without skin), apples, bananas, pears (with skin)
• Other nutritious sources: Peppers, spinach, kale, cauliflower, greens, squash, cucumbers, berries, grapes, melons

Whole Grains

Whole Grains include the entire grain (bran, germ, endosperm) and are high in fiber which can reduce your risk of heart disease and diabetes.

• Make one quarter of your plate grains.
• One half of your daily grains should be whole grains.

Adults should aim for 3 – 5 oz per day.

Food sources:

• High in soluble fiber (helps lower bad or LDL cholesterol): Oatmeal, oat bran cereal (cooked), barley, flaxseed (ground), pumpernickel bread
• High in insoluble fiber (helps regulate bowels): Wheat bran and wheat germ, oat bran, flaxseed, barley, whole wheat pasta, quinoa, millet, rye, amaranth, popcorn, sunflower seeds

Lean Animal Proteins and Plant-Based Proteins

Protein’s main function is the maintenance of bones, skin, blood, and muscles; it is also an important source of energy. Animal and plant-based proteins supply essential nutrients including B vitamins, vitamins D and E, iron, zinc, and magnesium. Plant-based proteins are great sources of unsaturated fats and fiber.

• Make one quarter of your plate proteins.
• Choose plant-based proteins 2-3 times per week.

Adults should aim for 5-7 oz per day or the equivalent.

For more information see myplate.gov.

Food sources:

Lean meats, poultry without skin, fish including those high in omega 3 fatty acids, eggs, egg whites, legumes (beans, peas, lentils, tofu), soy, quinoa, nuts, nut butters, seeds.

Non Fat and Low Fat Dairy Foods

Contains protein, calcium, potassium, phosphorus, vitamins D, A, B12, zinc, choline, magnesium, selenium. These are important nutrients in forming strong bones, preventing osteoporosis, and maintaining a healthy body.

• Include dairy foods with meals and snacks every day.

Adults should aim for 3 cups daily or the equivalent.

For more information see myplate.gov.

Food sources:

Low-fat and non-fat milk, yogurt, and cheese, lactose free milk, yogurt, and cheese, fortified soy milk and yogurt.

Heart-Healthy Fats

Eating heart-healthy fats, especially omega 3 fatty acids can reduce bad cholesterol and risks of heart attack and stroke.

• Choose from liquid vegetable oils and reduced fat, whipped, and liquid margarine.
• Include sources of omega 3 fatty acids from plants (high in alphalinolenic acid) and from fish and seafood (high in EPA and DHA).

Adults should aim for 2 (4 oz servings) of oily fish per week.

Food sources:

• Vegetable oils: soybean, canola, olive, corn, walnut, safflower
• Seeds and nuts: ground flaxseed, pumpkin seeds, chia seeds, walnuts
• Fish and seafood: salmon, trout, tuna, herring, mackerel (not king), sardines

* Pregnant and breast feeding women should avoid fish high in mercury including shark, swordfish, tile fish, king mackerel, orange roughy, and big eye tuna.