My Daily Food Plan

Key healthy eating strategy:  Try to eat a variety of foods from the different food groups most days.

Grains

Daily Goal: At least half your grains whole

Choose whole grains

  • Whole wheat breads, tortillas
  • Whole wheat pasta
  • Brown or wild rice
  • Whole grain cereal (oats)
  • Popcorn
  • Bulgur (cracked wheat)
  • Quinoa

Key health benefits:

Whole grains may:

  • Reduce risk of coronary heart disease
  • Reduce risk of type 2 diabetes
  • Reduce constipation

How to choose a better bread and cereal:

  • Step 1: look for 100% whole grain on package
  • Step 2: look for a whole grain as the first ingredient, such as whole wheat flour or oat flour
  • Step 3: choose one with more fiber (at least 2 grams of fiber per slice or per serving) 

Vegetables and Fruits

Daily Goal: A variety of fruits and vegetables

Vegetables:

Enjoy lots of color:

  • Fresh vegetables
  • Frozen (no added sauces)
  • Canned (no salt added)

Key health benefits:

May reduce risk for:

  • Stroke
  • Type 2 diabetes
  • Some cancers
  • Coronary heart disease

Fruits

Choose whole fruits:

  • Fresh fruit
  • Canned fruit (no sugar added)
  • Frozen fruit (no sugar added)

Key health benefits:

May reduce risk for:

  • Stroke 
  • Type 2 diabetes
  • Some cancers
  • Coronary heart disease

Milk, Yogurt and Cheese

Daily Goal = 1000mg Calcium

  • Milk
  • Non-dairy milks, yogurts, and cheeses
  • Yogurt

Key health benefits:

May reduce risk for:

  • Osteoporosis
  • High blood pressure

Protein Rich Foods

  • Fish
  • Beans
  • Eggs
  • Meat alternatives
  • Skinless chicken or turkey breast
  • Lean beef or pork (cuts from the loin or round)
  • Lean ground beef or ground turkey breast (90% or leaner)

Key health benefits:

  • Essential for every day functions of the body, such as building bones, muscles, cartilage, skin and blood
  • Maintain healthy immune system
  • Reduce risk of cardiovascular disease (from omega-3 fatty acids in fish and walnuts)

Beneficial Fats

  • Canola oil, olive oil
  • Soft tub, squeeze or spray margarine (trans fat free)
  • Avocado, olives
  • Nuts, seeds, nut and seed butters

Key health benefits:

  • Lower risk of heart disease
  • Absorb fat-soluble vitamins A, D, E and K