WATER
Drink water, tea, or coffee ( with little or no sugar ).
Limit milk/dairy ( 1/2 servings/day ) and juice ( 1 small glass/day ).
Avoid sugary drinks.
WHOLE GRAINS
Eat a variety of whole grains
( like whole-wheat bread, whole-grain pasta, and brown rice ).Limit refined grains
( like white rice and white bread ).
HEALTHY PROTEIN
Choose fish, poultry, beans, and nuts; limit
red meat and cheese; avoid bacon, cold cuts, and other processed meats.
HEALTHY OILS
Use healthy oils ( like olive and canola oil )
for cooking, on salad, and at the table. Limit butter. Avoid trans fat.
VEGETABLES
The more veggies and the variety-the better.
Potatoes and French fries don’t count.
FRUITS
Eat plenty of fruits of all colors.
STAY ACTIVE!
Source:
Harvard T.H. Chan School of Public Health
The Nutrition Source
www.hsph.harvard.edu/nutritionsource
Harvard Medical School
Harvard Health Publications
www.health.harvard.edu
