营养小窍门（from harvard healthy eating plate）

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Five Quick Tips for Following the Healthy Eating Plate and Healthy Eating Pyramid

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Download Healthy Eating Plate

Click to enlarge  Download Healthy Eating Pyramid

See how the new Healthy Eating Plate differs from the USDA's MyPlate.

Read more about how to follow the Healthy Eating Pyramid and the Healthy Eating Plate.

Read frequently asked questions about the Healthy Eating Plate.

Read the press release on the Healthy Eating Plate from September 14, 2011.

1. Stay active. A healthy diet is built on a base of regular physical activity, which keeps calories in balance and weight in check. Read five quick tips for staying active and getting to your healthy weight, and 20 ideas for fitting exercise into your life.

2. Go with plants. Eating a plant-based diet is healthiest. Make half your plate vegetables and fruits (potatoes and French fries don't count as vegetables). Cook with healthy plant oils, like olive and canola oil. Get most or all of your protein from beans, nuts and seeds, or tofu. Check out these delicious healthy recipes that bring the Healthy Eating Pyramid and Healthy Eating Plate into your kitchen.

3. Pick healthy protein sources like fish and beans, not burgers and hot dogs. Eating fish, chicken, beans, or nuts in place of red meat and processed meat can lower the risk of heart disease and diabetes. So limit red meat—beef, pork, or lamb—to twice a week or less. Avoid processed meat—bacon, cold cuts, hot dogs, and the like—since it strongly raises the risk of heart disease, diabetes, and colon cancer. Read more about choosinghealthy proteins.

4. Make your grains whole grains. Grains are not essential for good health. What’s essential is to make any grains you eat whole grains, since these have a gentler effect on blood sugar and insulin. Over time, eating whole grains (brown rice, whole wheat bread, whole grain pasta) in place of refined grains (white rice, white bread, white pasta) makes it easier to control weight and lowers the risk of heart disease and diabetes. Read more about whole grains.

5. Drink water, coffee, or tea—not sugary beverages—and drink alcohol in moderation, if at all. What you drink is as important to your health as what you eat. Water is the best choice, and coffee and tea, with little or no sugar, also have health benefits. (Questions about caffeine and kids? Read more.)Sugary drinks are the worst choice, because they add empty calories, leading to weight gain, in addition to raising the risk of diabetes and heart disease. Limit milk and dairy to one to two servings per day, since high dairy intake can increase the risk of some diseases, and go easy on juice, since it is high in sugar. Moderate alcohol consumption can have real health benefits for many people, but it’s not for everyone; those who don’t drink shouldn’t feel that they need to start. Read more about healthy drinks.

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