Photo credit: USDA, Food and Nutrition Service
The results of many studies show that healthy eating patterns and regular physical activity can help people achieve and maintain good health throughout their life. These behaviors promote health and help you live well and be active every day.
Create a healthy eating pattern for yourself. Include:
- A variety of colorful vegetables.
- Fruits, especially whole fruits.
- Whole grains (such as brown rice, whole grain bread and pasta, oats, barley and rye).
- Fat-free or low-fat dairy, including milk, yogurt, cheese and fortified soy products.
- A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts and seeds.
- Limited intake of solid fats, trans fats, added sugars, and sodium.
A low-cost, vegetarian meal with a southwest flair might feature Santa Fe Stuffed Potatoes (recipe below) with a whole wheat tortilla and glass of milk. A low-cost meal with an Asian flavor could include Teriyaki Rice Bowl (see page 2 for recipe) with apple slices and a glass of fortified soy beverage.
Sources: U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Iowa State University Extension and Outreach,