OMG Digital Magazine OMG Issue 325 13th September 2018 | Page 30

OMG Digital Magazine | 325 | Thursday 13 September 2018 • PAGE 30
Eight Healthy Eating Goals
Small changes can make a big difference to your health.
Try incorporating at least six of the eight goals below
into your diet. Commit to incorporating one new healthy
eating goal each week over the next six weeks. You can
track your progress through PALA+.
Make half your plate fruits and vegetables:  Choose red,
orange, and dark-green vegetables like tomatoes, sweet
potatoes, and broccoli, along with other vegetables for
your meals. Add fruit to meals as part of main or side dishes
or as dessert. The more colorful you make your plate, the
more likely you are to get the vitamins, minerals, and fiber
your body needs to be healthy. Make half the grains you
eat whole grains: An easy way to eat more whole grains is
to switch from a refined-grain food to a whole-grain food.
For example, eat whole-wheat bread instead of white
bread. Read the ingredients list and choose products
that list a whole-grain ingredients first. Look for things
like: "whole wheat," "brown rice," "bulgur," "buckwheat,"
"oatmeal," "rolled oats," quinoa," or "wild rice."
Switch to fat-free or low-fat (1%) milk: Both have the same
amount of calcium and other essential nutrients as whole
milk, but fewer calories and less saturated fat. Choose a
variety of lean protein foods: Meat, poultry, seafood, dry
beans or peas, eggs, nuts, and seeds are considered part
of the protein foods group. Select leaner cuts of ground
beef (where the label says 90% lean or higher), turkey
breast, or chicken breast.
Compare sodium in foods:  Use the Nutrition Facts label
to choose lower sodium versions of foods like soup,
bread, and frozen meals. Select canned foods labeled
"low sodium," "reduced sodium," or "no salt added." Drink
water instead of sugary drinks:  Cut calories by drinking
water or unsweetened beverages. Soda, energy drinks,
and sports drinks are a major source of added sugar and
calories in American diets. Try adding a slice of lemon,
lime, or watermelon or a splash of 100% juice to your glass
of water if you want some flavor.
Eat some seafood: Seafood includes fish (such as salmon,
tuna, and trout) and shellfish (such as crab, mussels, and
oysters). Seafood has protein, minerals, and omega-3
fatty acids (heart-healthy fat). Adults should try to eat
at least eight ounces a week of a variety of seafood.
Children can eat smaller amounts of seafood, too. Cut
back on solid fats:  Eat fewer foods that contain solid
fats. The major sources for Americans are cakes, cookies,
and other desserts (often made with butter, margarine,
or shortening); pizza; processed and fatty meats (e.g.,
sausages, hot dogs, bacon, ribs); and ice cream.
Emphasis on Fruits & Veggies
•Mix vegetables into your go-to dishes. Try spinach with
pasta or peppers in tacos.
•Use fresh, frozen, and canned fruits and vegetables. They
all offer the same great nutrients. Just be sure to watch the
sodium on canned vegetables and look for fruits packed
in water or 100% juice (not syrup).
•Pack your child's lunch bag with fruits and veggies: sliced
apples, a banana, or carrot sticks are all healthy options.
Healthy Snacks
•For a handy snack, keep cut-up fruits and vegetables like
carrots, peppers, or orange slices in the refrigerator.
•Teach children the difference between everyday snacks,
such as fruits and veggies, and occasional snacks, such as
cookies or other sweets.
•Make water a staple of snack time. Try adding a slice of
lemon, lime, or a splash of 100% juice to your water for a
little flavor.
•Swap out your cookie jar for a basket filled with fresh fruit.
Ways to Reduce Fat, Salt, and Sugar
•Choose baked or grilled food instead of fried when you're
eating out and implement this at home, too.
•Make water and fat-free or low-fat milk your go-to drinks
instead of soda or sweetened beverages.
•Serve fruits as everyday desserts-like baked apples and
pears or a fruit salad.
•Read labels on package