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1. Eat grains and related foods at each meal, mainly those that are unrefined or minimally-processed. • 2 to 4 cups each day of rice, pasta, noodles or other grains, and about 3 slices of bread or other grain food (include rice, wheat, corn, oats, bulgur, grain sorghum, pasta, noodles, bread, tortillas, plantains, tubers, potatoes, cereals and other related foods). • Hot and cold breakfast cereals can be a healthy start for the day if they are minimally-processed and not heavy with sugar, salt or fat. • Potatoes do not include commercial French fries. 2. Eat a variety of fruits and vegetables throughout the day. • eat different kinds of fruits and vegetables of all shapes, colors, textures and tastes. The amount of fruits and vegetables means about 7 cups. • The greatest health benefits come from eating lots of cooked and uncooked fruits and vegetables each day. Examples are salads of many kinds, especially those with dark leafy greens. • Frozen fruits and vegetables are good substitutes when fresh are not available, especially if sugar, salt and fat have not been added. • Fresh fruits and vegetables are delicious, they are healthy and convenient snacks, so you may include apples and grapes, celery and carrot sticks, and that dried fruits such as raisins and plums are also good. • Canned fruits and vegetables have many health benefits, if sugar is added only in small amounts, but less healthy than fresh fruits and vegetables. 3. Eat protein mostly as legumes, nuts and seeds, fish, and poultry, and less often as red meat. • "Legumes" are beans, lentils, peas, peanuts, soybeans, and related foods. • Mostly eat legumes once or twice a day; fish or poultry once a day; and moderate amounts of nuts and seeds regularly in meals or as snacks. • "Less often" means eating red meat twice a week, when substituted for fish or poultry.
Approximate Word count = 1227
Approximate Pages = 4.9
(250 words per page double spaced)
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