Healthy Eating for an Active Lifestyle

* Eat a variety of nutrient-packed foods, i.e. whole grains, lean protein, fruits, vegetables, low-fat or fat-free dairy.

* Energize with grains, such as:   bread, pasta, oatmeal, cereals, and tortillas.

* Protein – is essential for building and repairing muscle.  Eat lean or low-fat cuts of beef, pork, skinless chicken or turkey, seafood and plant-based foods.

* Plant protein foods—beans, peas (kidney, pinto black, or white beans, split peas, chickpeas, hummus); soy products (tofu, tempeh, veggie burgers), and unsalted nuts and seeds.

* Fruits and vegetables  – Eat a variety of colors in various ways.  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.

* Airy – fat-free and ;pw-fat milk cheese, yogurt, and fortified soy beverages (soymilk).  This helps build and maintain strong bones needed for everyday living.

* Drink Water—Stay hydrated by drinking water not sugary drinks.

* Know How Much to Eat – Get personalized nutrition information based on age, gender, height, weight, current physical activity level and other factors.  Plan a diet that’s right for you and track progress toward your goals.

References:

www.supertrack.usda.gov.

www.choosemyplate.gov www.fitness.gov