10 Tips for Choosing Protein

Protein foods include both animal (meat, poultry, seafood, and eggs) and plant (beans, peas, soy products, nuts, and seeds) sources. We all need protein—but most Americans eat enough, and some eat more than they need. How much is enough? Most people, ages 9 and older, should eat 5 to 7 ounces of protein foods each day.

10 Tips to Help You Eat and Drink More Fat-free or low-fat Dairy Foods

The Dairy Group includes milk, yogurt, cheese, and fortified soymilk. They provide calcium, vitamin D, potassium, protein, and other nutrients needed for good health throughout life. Choices should be lowfat or fat-free—to cut calories and saturated fat. How much is needed? Older children, teens, and adults need 3 cups a day, while children 4 to 8 years old need 2½ cups, and children 2 to 3 years old need 2 cups.
Here is 10 tips to help you eat and drink more fat-free dairy foods:

1. Drink Fat-free or low-fat milk.
2. Choose mild or yogurt more often than cheese.
3. Use fat-free or low-fat mild on cereal and oatmeal. Top fruit salads and baked potatoes with low-fat yogurt instead of sour cream.
4. Try different brands of reduced-fat or low-fat cheese
5. Regular cream cheese, cream, and butter are not part of the dairy food group. They are high in saturated fat and have little or no calcium.
6. When recipes such as dips call for sour cream, substitute plain yogurt.
7. Choose sweet dairy foods with care. They can contain a lot of added sugars which are empty calories.
8. Get you calcium along with your morning caffeine boost. Make coffee with fat-free or low-fat milk.
9. If you can not drink milk, try lactose-free milk, drink smaller amount of milk at a time and try soymilk
10. Try to set an example for your kids

How often do you try to get a low-fat or fat-free dairy products?

10 Tips to Help You Eat Whole Grains

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples. Grains are divided into two
subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel, the bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.

Here is 10 tips to help you eat whole grains
1. Substitute a whole-grain product for a refined-grain product. For example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice.
2. Popcorn, a whole grain, can be a healthy snack. Make it with little or no added salt or butter.
3. Cook extra bulgur or barley when you have time. Freeze half to heat and serve later as a quick side dish.
4. Use whole grains in mixed dishes, such as barley in vegetables soups or stews and bulgur wheat in casseroles or stir-fries. Try a quinoa salad or pilaf.
5. Try brown rice or whole-wheat pasta.
6. Bake up some whole-grain goodness
7. Be a good role model and set a good example for children by serving and eating whole grains.
8. Use the Nutrition Facts label to check the fiber content of whole-grain foods.
9. Read the ingredients list and choose products that name a whole-grain ingredients first on the list.
10. Be a smart shopper

How much do you pay attention to Nutrition Facts?

10 Tips to Help You Eat More Fruits

Eating fruit provides health benefits. People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic disease. Fruits provide nutrients vital for health, such as potassium, dietary fiber, vitamin C, and folate (folic acid). Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Any fruit or 100% fruit juice counts as a part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

Here is 10 tips to help you eat more fruits:
1.  Keep a bowl on the table to keep you reminded
2. Buy fresh fruits in season when they may be less expensive and at their peak flavor.
3. Buy variety of fruits
4. Make most of your choices whole or cut-up fruit, rather than juice
5. Set a good example for children by eating fruits
6. Top your cereal and low fat yogurt with variety of fruits
7. At lunch, choose fruits from salad bar.
8. At dinner, add crushed pineapple to coleslaw, or include orange section, dried cranberries, or grapes in a tossed salad.
9. Dried fruits make great snacks.
10. Rinse fruits before preparing them

Best Weight Loss Diet

In general, weight loss can be achieved using a balanced diet that neither avoids nor focuses heavily on one food group.

For a healthy diet, your daily meal should include:
1. Eat 6 oz. of grains every day
2. Eat 2.5 cup of vegetables every day
3. Eat 2 cups of fruits everyday
4. Drink 3 cups of milk everyday
5. Eat 5 oz of meat and beans every day

Did I said everyday too much? That is because this is a process!

What kind of diets have you tried in the past?

Quick, Fast, Easy Weight Loss Tips

The estimated number of deaths attributable to obesity in the United States ranges from 112,000 to 400,000/year, making obesity an important cause of preventable deaths. Obesity, especially when acquired at a young age, is also associated with substantial years of life lost; young men and women at very high BMI levels (>45 kg/m2) could expect to die between 5 and 20 years earlier than their non-obese counterparts.


Obesity is also associated with an increased risk of many other diseases, including hypertension, stroke, hypercholesterolemia, osteoarthritis of weight bearing joints, sleep apnea, restrictive lung disease, nonalcoholic fatty liver disease, gallstones, and infertility.

Here is 3 quick and easy ways to start at: 
1. Eat at least 3 ounces of whole-grain cereals, rice, or pasta every day
2. Go low-fat or fat-free when you choose milk yogurt, and other milk products
3. Choose food and beverages low in added sugars.

Make Healthy Food Choices and Be Active Every Day

U.S. Department of Agricultures new personalized approach to healthy eating and physical activity.
1. Importance of daily physical activity
2. Moderation in the our diet
3. Personalization to our lives
4. Proportionality of Grains, Vegetables, Fruits, Oils, Milk, Meat& Bean
5. Variery
6 Gradual improvement