When it comes to healthy eating, there are four main guidelines that should be followed. These recommendations are based on scientific research and provide the most current advice. You can find out more about them on the MyPlate website.
The MyPlate guide is a tool to help you make the best choices when choosing your food. It breaks foods into groups based on their nutritional value. Each group contains similar foods that give you a variety of nutrients. For example, whole grain foods contain protein, B vitamins, and fibre. They also keep you full for longer.
A good way to ensure you are getting a wide variety of foods is to eat three meals a day. Include a few snacks in between meals to prevent overeating. Also, drink water and stay hydrated.
Whether you have diabetes or not, you should choose lean meat, poultry, and fish. Avoid fatty meat and high-fat dairy products. Ideally, you should use vegetable oil instead of butter.
To lower your cholesterol, you should limit saturated fatty acids. If you do eat them, replace them with unsaturated fats. Saturated fat raises LDL levels and contributes to heart disease. Moreover, it is important to avoid trans fatty acids.
You should choose foods that are low in calories, saturated and trans fatty acids, sugar, and salt. This will help you maintain a healthy weight. Those who are overweight or obese are at risk for health conditions like diabetes, heart disease, and certain cancers.
Fruits and vegetables are a key part of a healthy diet. Fruits have a lot of fiber, while vegetables are a good source of many vitamins and minerals. Be sure to include a lot of fresh fruits and vegetables in your diet. Fresh vegetables can be frozen or canned. Try new varieties each week.
Protein is another essential food for people with diabetes. Lean meat, poultry, fish, and eggs are all good sources of protein. However, pregnant women and infants should avoid raw meat and raw eggs. Dairy products are also good sources of protein. However, if you are lactose intolerant, you may want to avoid eating them.
Whole grains and low-fat dairy are other protein-rich foods you can eat. Whole grains, such as brown rice, hulled barley, and quinoa, are a better choice than refined grains. Soy foods can also be a great source of protein. Increasing your intake of fortified soy beverages can be a good option for people with diabetes.
Added sugar is another nutrient to limit in your diet. Sugar increases your risk for tooth decay and obesity. Ideally, you should consume less than 10% of your calories from sugar per day starting at age two.
Alcohol is another drink you should keep in moderation. If you do enjoy a drink, balance it with physical activity and a healthy diet. Whether you are drinking beer, wine, or whiskey, you should try to drink alcohol in moderation.
Healthy eating means choosing a variety of foods and staying on track with your recommended daily calorie amounts. Remember, you should never rely on one food for your entire meal. Your diet should be a mix of fresh, nutritious foods, along with some tasty snacks.