What to Eat or What Not to Eat?
Suggestions from the American Dietetic Association

What to eat or what not to eat? Choosing nutrient-rich foods is a great way to think about enjoying food rather than avoiding it. The nutrient-rich foods way of eating encourages you to choose foods based on what they DO contain, such as vitamins and minerals, instead of what they DON'T contain, like saturated fat, sugar, and salt.

To get the most nutrients out of the basic food groups, be sure to choose:

• Brightly-colored fruits and 100% fruit juice

• Vibrantly-colored vegetables and potatoes

• Whole, fortified, and fiber-rich grains

• Low-fat or fat-free dairy products

• Lean meats, fish, eggs, beans, and nuts

Here are some ways to work nutrient-rich foods into your daily diet:

• Add fat-free milk to oatmeal instead of water and mix in raisins, dried cranberries, cherries, or blueberries.

• Make sandwiches with lean roast beef, ham, turkey, or chicken. Use whole grain bread and add slices of avocado, tomato, or cucumber.

• Spend a few minutes to cut and bag fresh vegetables like peppers, broccoli, cauliflower, carrots, celery sticks, cucumbers, snap peas, or radishes. That way, they will be handy for snacks, side dishes, or lunch boxes.

• When eating out, look for nutrient-rich choices such as salads with grilled seafood and low-calorie dressing, baked potatoes topped with salsa, grilled vegetables and reduced-fat cheese, and strawberry or blueberry yogurt parfaits.

• Look for meals that pack multiple nutrient-rich foods into one meal, such as hearty, broth-based soups that are full of colorful vegetables, beans, and lean meat. Try whole-wheat macaroni in macaroni and cheese for a nutrient-rich serving of both grain and dairy. Top foods with chopped nuts or reduced-fat shredded sharp cheese to add flavor and nutrients in every bite. Serve whole grain bread or rolls.

To learn more, please visit www.eatright.org.