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Eatingavarietyoffoodskeepsourmealsinterestingandflavorful. It'salsothekeytoahealthyandbalanceddietbecauseeachfoodhas auniquemixofnutrients--bothmacronutrients(carbohydrate,protein, andfat)andmicronutrients(vitaminsandminerals).

The............................................providesablueprinttohelpusmake the best eating choices.

?2015,HarvardT.H.ChanSchoolofPublicHealth,DepartmentofNutrition

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Alongwithfillinghalfofourplatewithcolorfulvegetablesandfruits (andchoosingthem assnacks),splittheotherhalfbetweenwholegrains and healthy protein:

Themoreveggies?andthegreaterthevariety?thebetter. PotatoesandFrenchfriesdon'tcountasvegetablesbecause oftheirnegativeimpactonbloodsugar.

Eatplentyoffruitsofallcolors.

Choosewholefruitsorslicedfruits(ratherthanfruitjuices; limitfruitjuicetoonesmallglassperday).

Goforwholegrainsorfoodsmadewithminimallyprocessed wholegrains.Thelessprocessedthegrains,thebetter.

Wholegrains--wholewheat,brownrice,quinoa,andfoods madewiththem,suchaswhole-grainpastaand100% whole-wheatbread--haveagentlereffectonbloodsugar andinsulinthanwhiterice,bread,pizzacrust,pasta,and other refined grains.

Choosebeansandpeas,nuts,seeds,andotherplant-based healthyproteinoptions,aswellasfish,eggs,andpoultry.

Limitredmeat(beef,pork,lamb)andavoidprocessed meats(bacon,delimeats,hotdogs,sausages).

?2015,HarvardT.H.ChanSchoolofPublicHealth,DepartmentofNutrition

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It'salsoimportanttorememberthatfatisanecessarypartofourdiet, andwhatmattersmostisthetypeoffatweeat.Weshouldregularly choosefoodswithhealthyunsaturatedfats(suchasfish,nuts,seeds,and healthyoilsfrom plants),limitfoodshighinsaturatedfat(especiallyred meat),andavoidunhealthytransfats(from partiallyhydrogenatedoils):

Usehealthyoilsfrom plantslikeextravirginolive,canola,corn,sunflower, andpeanutoilincooking,onsaladsandvegetables,andatthetable.

Limitbuttertooccasionaluse.

Dairyfoodsareneededinsmalleramountsthanotherfoodsonourplate:

Chooseunflavoredmilk,plainyogurt,smallamountsofcheese,andother unsweeteneddairyfoods.

Milkandotherdairyproductsareaconvenientsourceofcalcium and vitaminD,buttheoptimalintakeofdairyproductshasyettobedetermined andtheresearchisstilldeveloping.Forchildrenconsuminglittleornomilk, askadoctoraboutpossiblecalcium andvitaminDsupplementation.

Watershouldbethedrinkofchoicewitheverymealandsnack,aswell aswhenweareactive:

Wateristhebestchoiceforquenchingourthirst.It'salsosugar-free,andas easytofindasthenearesttap.

Limitjuice--whichcanhaveasmuchsugarassoda--toonesmallglassper day,andavoidsugarydrinkslikesodas,fruitdrinks,andsportsdrinks, whichprovidealotofcaloriesandvirtuallynoothernutrients.Overtime, drinkingsugarydrinkscanleadtoweightgainandincreasetheriskof type2diabetes,heartdisease,andotherproblems.

?2015,HarvardT.H.ChanSchoolofPublicHealth,DepartmentofNutrition

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Finally,justlikechoosingtherightfoods,incorporatingphysicalactivity intoourdaybystayingactiveispartoftherecipeforkeepinghealthy:

Overall,themainmessageistofocusondietquality:

?2015,HarvardT.H.ChanSchoolofPublicHealth,DepartmentofNutrition

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