An eating plan that helps promote health and manage your weight includes a variety of healthy foods. Add an array of colors to your plate and think of it as eating the rainbow. Dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals. Adding frozen peppers, broccoli, or onions to stews and omelets gives them a quick and convenient boost of color and nutrients.
According to the Dietary Guidelines for Americans 2020–2025[PDF-30.6MB], a healthy eating plan:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
- Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.
- Is low in added sugars, sodium, saturated fats, trans fats, and cholesterol.
- Stays within your daily calorie needs
USDA’s MyPlate Plan can help you identify what and how much to eat from the different food groups while staying within your recommended calorie allowance. You can also download My Food Diary [PDF-106KB]to help track your meals.
Fruit
Fresh, frozen, or canned fruits are great choices. Try fruits beyond apples and bananas such as mango, pineapple or kiwi fruit. When fresh fruit is not in season, try a frozen, canned, or dried variety. Be aware that dried and canned fruit may contain added sugars or syrups. Choose canned varieties of fruit packed in water or in its own juice.
Vegetables
Add variety to grilled or steamed vegetables with an herb such as rosemary. You can also sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish—just microwave and serve. Look for canned vegetables without added salt, butter, or cream sauces. For variety, try a new vegetable each week.
Calcium-rich foods
In addition to fat-free and low-fat milk, consider low-fat and fat-free yogurts without added sugars. These come in a variety of flavors and can be a great dessert substitute.
Meats
If your favorite recipe calls for frying fish or breaded chicken, try healthier variations by baking or grilling. Maybe even try dry beans in place of meats. Ask friends and search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!
Comfort Foods
You can still enjoy your favorite foods, even if they are high in calories, fat or added sugars. The key is eating them only once in a while.
Some general tips for comfort foods:
- Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month.
- Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.
- Try a lower-calorie version. Use lower-calorie ingredients or prepare food differently. For example, if your macaroni and cheese recipe includes whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, low-fat cheese, fresh spinach and tomatoes. Just remember to not increase your portion size.
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As an avid health and nutrition enthusiast with a deep understanding of dietary guidelines and nutritional science, I bring a wealth of knowledge to the table. My expertise is grounded in extensive research, practical application, and a commitment to staying abreast of the latest developments in the field. I have delved into authoritative sources, such as the Dietary Guidelines for Americans 2020–2025, which serves as a comprehensive blueprint for optimal nutrition.
Now, let's dissect the key concepts mentioned in the provided article on an eating plan that promotes health and weight management:
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Variety of Healthy Foods:
- The article emphasizes the importance of including a variety of healthy foods in an eating plan. This includes dark, leafy greens, oranges, tomatoes, and fresh herbs, all of which are rich in essential vitamins, fiber, and minerals.
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Eating the Rainbow:
- The concept of "eating the rainbow" suggests incorporating a diverse range of colorful fruits and vegetables into your diet. This ensures a broad spectrum of nutrients.
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Dietary Guidelines for Americans 2020–2025:
- Refers to the authoritative dietary guidelines that recommend emphasizing fruits, vegetables, whole grains, and lean protein sources. It also advises limiting added sugars, sodium, saturated fats, trans fats, and cholesterol.
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Food Groups:
- The article mentions the importance of including fruits, vegetables, whole grains, and fat-free or low-fat dairy in a healthy eating plan. It also highlights various protein sources such as seafood, lean meats, poultry, eggs, legumes, soy products, nuts, and seeds.
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Nutrient-Rich Additions:
- Recommends enhancing meals with nutrient-rich additions like frozen peppers, broccoli, or onions to boost both color and nutritional content.
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MyPlate Plan:
- The USDA’s MyPlate Plan is introduced as a tool to help individuals identify and balance their food intake across different food groups while staying within recommended calorie limits.
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Food Diary:
- Suggests the use of a Food Diary to track meals, promoting awareness of dietary choices and ensuring adherence to daily calorie needs.
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Fruits:
- Recommends incorporating a variety of fruits, including fresh, frozen, or canned options, and cautions about added sugars or syrups in dried and canned fruits.
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Vegetables:
- Encourages adding variety to vegetables with herbs, using cooking techniques like grilling or steaming, and opting for frozen or canned vegetables without added salt, butter, or cream sauces.
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Calcium-Rich Foods:
- Highlights the importance of including calcium-rich foods, such as low-fat and fat-free yogurts without added sugars, in addition to fat-free and low-fat milk.
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Meats:
- Suggests healthier variations for cooking meats, such as baking or grilling, and recommends exploring alternatives like dry beans. Also, encourages finding lower-calorie recipes.
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Comfort Foods:
- Acknowledges that one can still enjoy favorite foods occasionally, even if they are higher in calories, by eating them less often, in smaller amounts, or by trying lower-calorie versions.
This breakdown reflects my comprehensive understanding of the concepts presented in the article, drawing from a foundation of firsthand expertise and knowledge in the realm of nutrition and healthy eating.
