In general, avoid serving sugary drinks, white bread, pasta and rice, and limit the amount of starchy vegetables, grains, and legumes on your menu. Instead, focus on animal proteins, non-starchy vegetables, fruits, nuts, seeds, and other healthy fat options, such as avocados and olives. You should also limit your intake of salt and added sugar. Excess sodium can increase blood pressure and increase the risk of heart disease and stroke, while excess sugar can increase the risk of tooth decay and obesity.
An eating plan that helps you control your weight includes a variety of healthy foods. Add a variety of colors to your plate and think of it as eating a rainbow. Dark leafy greens, oranges and tomatoes, even fresh herbs, are packed with vitamins, fiber and minerals. Adding frozen peppers, broccoli, or onions to stews and tortillas gives them a quick and convenient boost of color and nutrients.
Eating a balanced diet every day should provide you with all the nutrients you need to maintain good health. You should include fruits, vegetables, starchy foods, dairy products and limit your intake of foods and beverages that are high in fat, salt, or sugar. Nutrition labels (traffic light labels) provide you with information that will help you make a healthier and more informed decision when deciding what foods and beverages to buy.
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