Choose best healthy food options like eating a variety of nutrient-packed food, including whole
grains, lean protein, fruits and vegetables, and low fat or fat free dairy. Eat
less food high in solid fats, added sugars, and sodium. It is necessary to have
an active lifestyle, for that you must have to keep your body fit.
Energize your body with grains and other
nutritious foods
Your body’s quickest
energy source comes from foods such as bread, pasta, oatmeal, cereals, and
tortillas. Be sure to make at least half of your grain are whole-grain foods
like whole-wheat bread or pasta and brown rice. They are essential for building
and repairing muscle. Choose lean or low-fat cuts of beef or pork, and skinless
chicken or turkey. Get your protein from seafood twice a week. Quality protein
sources of healthy food options come from plant based foods too. Mix it up with
plant protein foods Variety is great! Choose beans and peas, soy products and
unsalted nuts and seeds.
Power up your health with minerals rich fruits
and vegetables
Vary your fruits and
vegetables Get the nutrients your body needs by eating a variety of colors, in
various ways. Try blue, red, or black berries, red and yellow peppers and dark
greens like spinach and kale. Choose fresh, frozen, low-sodium canned, dried,
or 100 percent juice options. Don’t forget foodstuff options like fat-free and
low-fat milk, cheese, yogurt, and fortified soy beverages help to build and
maintain strong bones needed for everyday activities. Balance your meals and
use your plate as a reminder to include all food groups each day. Drink water
Stay hydrated by drinking water instead of sugary drinks. Keep a reusable water
bottle with you to always have water on hand.
Enjoy nutritious foods and use Super tracker
tools
It is important to know how much to eat get
personalized nutrition information based on your age, gender, height, weight,
current physical activity level, and other factors. Use Super Tracker to
determine your calorie needs, plan a diet that’s right for you, and track
progress toward your goals. Reach your goals and earn recognition for reaching
your healthy eating and physical activity goals.
Healthy food options
and physical activity work hand in hand to help us live healthier lives. You
can stay physically active by doing activities such as walking, dancing,
bicycling, or gardening and by reducing the amount of time you spend sitting. Each
time when you have food, don’t forget to have healthy meals and snacks.
Physical activity is a key to live well.
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| Healthy Food Options |
Prefer non starchy vegetables in balanced diet
Non-starchy
vegetables include fresh, frozen, or canned vegetables. Canned vegetables often
contain added salt, you can rinse and drain them to remove some salt or choose
low-sodium. Deep green and orange vegetables provide vitamin A and other
nutrients. Several vegetables, including peppers, broccoli, and tomatoes, are
rich sources of vitamin C. Starchy vegetables like corn, peas, and potatoes are
not included here in this list. High-fat meat and meat substitutes are high in
saturated fat and cholesterol. Plant-based proteins include imitation bacon,
burgers, and sausage, cooked beans, peas, peanut and nut butters are good food
for health.
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