How can I consume healthier foods and beverages?

Practice making good food and beverage choices

Good food and beverage choices give your body the fuel it needs, help you stay full longer, and improve your health.

The federal dietary guidelines advise adults to consume these foods and beverages:

• fruits and vegetables
• seafood, lean meats and poultry, eggs, beans, and unsalted nuts and seeds
• fat-free or low-fat milk and milk products, including fortified soy beverages
• whole grains like oatmeal, whole-wheat bread, and brown rice

Think of ways that you can add healthy foods and beverages to your life.

Try these ideas:

• Cover half of your plate with fruits and veggies and choose high-fiber foods like beans and whole-grain breads and cereals. Fruits and veggies may be fresh, canned in 100 percent fruit juice, frozen, or dried, and may be whole, cut up, or pureed. Look for low- or no-salt options when buying canned or frozen veggies.
• Choose a healthy option like salad topped with grilled chicken (not fried) or ask for a side of steamed veggies instead of fries when you eat away from home.
• Choose water, fat-free milk, or sugar-free coffee or tea rather than sugary beverages.

https://www.niddk.nih.gov/