You can make nutritious snacks and meals.
The basics of healthy eating
To eat healthy, you need to get a variety of nutrients from the five food groups
- dairy
- protein-rich foods
- grains
- fruits
- vegetables
Each food group offers a different หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอล main nutritional benefit, so you can get a spectrum of nutrients that support good health.
- Dairy: milk, cheese, yogurt, lactose-free milk, fortified soy milk
- Protein-rich foods: seafood, poultry
- Grains: wheat, rice, oats, cornmeal, barley
- Fruits: fresh, canned, frozen, or dried fruits and 100% fruit juice
- Vegetables (nonstarchy): fresh, canned, frozen, or dried vegetables (raw or cooked) and 100% vegetable juice
How to fill your plate
- Fill half of your plate with nonstarchy vegetables like spinach or collard greens.
- Then, fill one-fourth of your plate with protein-rich foods, such as chicken, fish, or navy beans, depending on your preferences.
- Lastly, fill the remaining one-fourth of your plate with grains like rice or quinoa.
Snacks
Pair a grain with a protein-, fat-, or fiber-rich food.
Your body digests mixed meals that include protein, healthy fats, and fiber more slowly than grains alone.
Planning tips
- Plan ahead. Many restaurants have online menus that you can review. Decide ahead of time which dishes you might be interested in trying that also fit your needs.
- Portion sizes. Ask for a takeaway container to pack away the extra food that will be too much for you to consume.
- Desserts fit too. Healthy eating doesn’t mean depriving yourself. You’re allowed to eat a whole dessert. But if you still want to limit your intake without completely forgoing it, you can opt for mini desserts or share them with others.