Tools for Reaching My Healthy Eating Goals

Solutions: Beat the Road Blocks

Previously, you listed reasons that keep you from eating as healthy as you'd like to. Here are some ideas for solving your problems so you can reach your healthy eating goals.

• Use this section of the booklet to learn more about healthy eating and which foods can be healthy for you.
• Buy healthy, low-sodium, canned, frozen, and dried foods if you can't shop often. These can be just as nutritious as fresh foods and, they last longer in storage (freezer or pantry).
• Read food labels to find the healthiest foods you can.
• Look for low-cost healthy foods; not all healthy food is expensive. For instance, dried beans (like black beans and kidney beans), grains (like oats and corn meal), and many frozen or canned fruits are healthful, low-cost choices.
• Try making double or triple portions of a healthy recipe to save time. This way you cook only once and have two or three healthy meals. Other time-saving tips: Cook in stages when you have time. For instance, soak dried beans overnight and have a bean dish simmer on the stove while you do housework or relax. Use healthy foods that don't take much time to prepare, like canned salmon and tuna, skinless chicken breasts, turkey cutlets, and salad vegetables.
• Cook new healthy foods with the flavors and spices your family likes and make dishes they will eat. Bake or broil a food you usually fry; make it crispy using bread crumbs or corn meal. Try healthy versions of favorite dishes (see the back cover for where to get free healthy recipes).
• Use simple recipes to learn how and how long to cook healthy foods (see the back cover for where to get free healthy recipes). Learning to cook can be fun! You can also look for foods that you can eat "as is" or just have to heat up, like fruits and vegetables and low-sodium canned vegetables, beans, or fish.

Variety for a Healthy Balanced Diet

The U.S. Government recommends eating foods from major food groups plus oils each day to get all the nutrients you need.

The Grains Group gives you carbohydrates for energy and vitamins such as folic acid, B vitamins, and minerals. Whole-grains foods such as whole wheat bread, brown rice, and oatmeal also have fiber that helps protect you against certain diseases and keeps your body regular. Fiber can help you feel full with fewer calories. Half of the grains you eat should be whole grains.

The Fruit and Vegetable Groups give you vitamins such as vitamin A and C, and folic acid; minerals such as potassium and iron; fiber; and other nutrients that are important for good health. They can also help protect you against disease and keep your body regular.

The Milk Group gives you minerals such as calcium and vitamins such as vitamin D to build strong, healthy bones and teeth. Foods in this group also have carbohydrates for energy and protein for important body functions. Whole-milk and milk products contain more fat, so it's a good idea to choose low-fat or fat-free dairy foods. If you are lactose intolerant, try dark green leafy vegetables, broccoli, strawberries, fortified cereals/orange juice as a source of calcium.

The Meat and Beans Group gives you protein, fat, vitamins, and minerals such as iron. Meats, especially high-fat process meats such as bologna contain unhealthy fats, so it's a good idea to limit these or try lower-fat varieties like salmon or chicken without the skin.

Oils and Fats give you some vitamins such as vitamin E but they also provide calories. For a healthier heart, it's very important to limit:

• Saturated fats and cholesterol, which are found in whole milk products, many meats, and butter. (Tip: Canola and olive oils are low in saturated fat.)
• Trans fats, which are found in many processed foods, such as cookies, crackers, and fried snacks like potato chips; margarine and shortening; and animal products.

For more information, visit the U.S. Department of Agriculture's Steps to a Healthier You at www.mypyramid.gov or call 1-888-779-7264.

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