Eat

ingavar i
etyoffoodskeepsourmealsi
nteres
ti
ngandflavorful
.
I
t’
salsothekeytoahe alt
hyandbalanceddietbecauseeac
hfoodhas
auniquemixofnut r
ient
s—bothmac r
onutr
ients(
carbohy
drate
,prote
in,
andfat)andmi c
ronutri
ent
s(vit
aminsandmi ner
als
).

The..
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.pr
ovi
desabl
uepr
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ohe
lpusmake
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teatingchoic
es.
©2015,
Har
var
dT.
H.ChanSc
hool
ofPubl
icHeal
th,
Depar
tmentofNut
ri
ti
on 1
Alongwithfil
li
nghalfofourpl
atewit
hcol
orf
ulveget
abl
esandf
rui
ts
(andchoosi
ngthe
m assnacks)
,spl
i
ttheot
herhal
fbet
weenwhol
egrai
ns
andhealthyprotei
n:

Themor
eve
ggi
es–andt
hegr
eat
ert
hevar
iet
y–t
hebe
tte
r.

Pot
atoe
sandFrenc
hfr
iesdon’
tcountasve
get
abl
esbe
caus
e
oft
hei
rnegat
ivei
mpactonbloodsugar
.

Eatpl
ent
yoff
rui
tsofal
lcol
ors
.

Choos
ewholefr
uit
sors
li
cedfr
uits(
rathe
rthanf
rui
tjui
ces
;
l
imitf
rui
tjui
cet
oonesmallgl
assperday).

Goforwholegr
ainsorf
oodsmadewit
hmi nimal
l
yproce
sse
d
whol
egrains
.Theles
sproc
ess
edthegr
ains
,thebet
ter
.

Wholegrai
ns—wholewheat,br
ownr ic
e,quinoa,andf oods
madewi t
hthem,suchaswhole-
grainpastaand1 00%
whole-
wheatbre
ad—haveage ntl
ereff
ectonbloods ugar
andins
uli
nthanwhiteri
ce,
bread,pizz
ac r
ust,pasta,
and
othe
rrefinedgr
ains.

Choosebe
ansandpe as
,nuts
,se
eds
,andotherpl
ant
-based
heal
thyprot
einopt
ions
,aswell
asfis
h,eggs
,andpoul
try
.

Li
mitre
dme at(
beef
,por
k,lamb)andavoi
dproc
ess
ed
meats(
bac
on,del
imeats
,hotdogs
,saus
age
s).

©2
015
,Har
var
dT.
H.ChanS
chool
ofPubl
i
cHe
alt
h,De
par
tme
ntofNut
ri
ti
on 2
I
t’sal
soimpor
tanttoremembe rthatfati sane c
essar
ypar tofourdiet
,
andwhatmat ter
smostisthetypeoff atwee at
.Wes houldregul
arly
choos
efoodswit
hhe al
thyunsaturate
df ats(s
uchasfish,nuts,s
eeds,
and
healt
hyoilsf
rom pl
ants)
,li
mitfoodshi ghi ns
aturatedfat(es
pecial
l
yred
me at
),andavoi
dunhe al
thytransfats(from part
iall
yhy dr
ogenatedoil
s)
:

Usehe
althyoi
l
sfr
om pl
ant
sli
keex
travi
rgi
nol
ive,
canola,
cor
n,s
unflower
,
andpeanutoi
li
ncooki
ng,
onsal
adsandvege
tabl
es,andatt
hetabl
e.

Li
mitbut
tert
ooc
cas
ional
use
.

Dai
ryf
oodsar
ene
ede
dins
mal
l
eramount
sthanot
herf
oodsonourpl
ate
:

Choos
eunflavor
edmilk,
plai
nyogur
t,s
mal
lamount
sofc
hee
se,
andot
her
unswe
ete
neddairyf
oods
.

Mil
kandotherdair
yproductsareac onveni
entsourceofcal
ci
um and
vi
taminD,buttheopti
mal i
ntakeofdai r
yproductshasyettobede t
ermine
d
andthere
sear
chisst
il
ldevel
oping.Forchil
dre
nc onsumingli
tt
leornomi l
k,
askadoct
oraboutpossi
blecal
cium andvitaminDs upplementat
ion.

Watershoul
dbethedri
nkofc
hoi
cewi
the
ver
yme
alands
nac
k,aswe
ll
aswhenwear eac
ti
ve:
Wateri
sthebe
stchoi
ceforque
nchi
ngourt
hir
st
.It
’sal
sos
ugar
-fr
ee,
andas
eas
ytofindastheneare
sttap.

Li
mitjuic
e—whichc anhaveasmuc hsugarassoda—toonesmallglas
spe
r
day,andavoidsugarydrinksl
ikesodas,f
rui
tdrinks
,andspor
tsdri
nks,
whic
hpr ovi
deal otofcal
orie
sandvi r
tuall
ynoot he
rnutri
ent
s.Overti
me,
dri
nkingsugar
ydr i
nkscanleadt oweightgainandincr
easet
heriskof
ty
pe2di abete
s,heartdis
ease,andotherproblems.

©2
015
,Har
var
dT.
H.ChanS
chool
ofPubl
i
cHe
alt
h,De
par
tme
ntofNut
ri
ti
on 3
Fi
nal
ly,j
ustl
i
kec
hoos
ingt
heri
ghtfoods,i
ncor
por
ati
ngphysi
calac
tivi
ty
i
ntoourdaybys
tayi
ngacti
veispartofther
eci
peforke
epinghealt
hy:

Over
all
,themai
nmes
sagei
stof
ocusondi
etqual
it
y:

©2
015
,Har
var
dT.
H.ChanS
chool
ofPubl
i
cHe
alt
h,De
par
tme
ntofNut
ri
ti
on 4