Guide to Healthy Eating

 

  • Be physically active each day
  • Aim for a healthy weight
  • Choose a diet low in cholesterol, saturated fat, and trans fat and moderate in total fat
  • Choose a diet with a variety of fruits, vegetables, whole grain products, and fat-free or low-fat dairy products
  • Use sugar, salt (sodium), and alcohol in moderation

 

 

Food Groups Recommended Daily Servings A Serving Equals
Grains 6-10
  • 1 slice bread
  • ½ c. cooked rice/noodles/oatmeal
  • 1 c. ready to eat cereal
  • 5-7 crackers
Vegetables 2-4
  • 1 c. cooked vegetables
  • 2 c. raw vegetables
Fruits 2-3
  • 1 fruit or 1 c. cut up fruit
  • ½ cup dried fruit
  • 1 c. fruit juice
Dairy and Non-dairy Alternatives 3
  • 1 c. milk or yogurt
  • 1-2 oz. cheese
  • 1 c. enriched soymilk
Proteins 5-7
  • 1 oz. fish/poultry/lean meat
  • 1 egg
  • 2 oz. tofu
  • 1 Tb. peanut butter
  • 1/4 c. cooked beans
  • ½ oz. nuts or seeds
Fats and Sugars Sparingly

 

Above recommendations are for adults in general.
Children, teenagers, pregnant or breastfeeding women, and people with chronic diseases require different amounts. Please ask your doctor or a registered dietitian.

 

 

Choose More Often

 

Grains 100% whole wheat bread, crackers, noodles
brown rice
bran cereal/oatmeal
Vegetables dark green leafy – broccoli, spinach, choy sum, gailan, bok choy
red – bell pepper, tomato
yellow or orange – bell pepper, carrots, pumpkin, sweet potato
blue or purple – cabbage, eggplant, sweet potato
Fruits apple, orange, tangerine, grapefruit, blueberries, cantaloupe, strawberries, kiwi, papaya, mango
Dairy and Non-dairy Alternatives fat free/low-fat milk and yogurt
unsweetened enriched soymilk
skimmed evaporated milk
Proteins fish, skinless chicken (especially chicken breast), lean pork, egg white, dried beans, tofu in water
Fats and Sugars canola oil, olive oil

 

 

Sample Meal Plan

 

Breakfast oatmeal (1 c.) w/fat-free milk (1 c.) and dried fruit (½ c.)
OR 100% whole wheat toast (2 slices) w/jam and peanut butter (1 Tb) w/fat-free
milk (1 c.)coffee or tea w/skimmed evaporated milk (1 Tb)
Lunch whole wheat noodles (2 c.) w/ bok choy (1 c.) and shredded chicken (1-2 oz.) in low-sodium broth
orange (1)
Snack unsalted whole wheat crackers (5-7)
unsalted nuts (½ oz.)
unsweetened enriched soymilk (1 c.)
Dinner brown rice (1 c.)
tofu ( 1-2 oz.)
steamed fish (2 oz.)
broccoli (1 c.)
bean soup (1 c.)
apple (1)

 

 

Copyright @ 1994-2021 Chinese Community Health Resource Center

 

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