Calorie balance—how many calories you consume vs. how many calories you burn—is the basic equation for weight management.
Eat at least 2½ cups of fruits and vegetables every day to help lower your risk of cardiovascular disease and certain cancers. But the Dietary Guidelines for Americans recommend 5 or more cups per day. Fresh, canned, frozen and dried fruits and vegetables are all good. But choose a variety of colors to get a good mix of nutrients, especially those that are dark green and red-orange.
To help satisfy your appetite, prevent overeating and boost your daily veggie intake, begin lunch or dinner with a bowl of broth-based vegetable soup.
Whole grains support digestion, increase fiber, lower the risk of heart disease, and supply important B vitamins.
Protein can provide many health benefits and helps keep you satisfied longer between meals. Mix up your menus by incorporating a variety of seafood, beans, soy products, nuts, seeds and lean meats.
Fat is required for our bodies to work properly. Choose plant-based fats, like olive oil, and low-fat meats, poultry and dairy products for the best health benefits.