Diets that provide 3 cups or the equivalent of dairy products per day can improve bone mass. The calcium in dairy is vital to bone health. Calcium-fortified soymilk, almond milk, and other nut milks are part of the Dairy Group.
Foods made from milk that have little to no calcium like cream cheese, cream, and butter, are not considered dairy. Dairy (An eighth of your plate) – Dairy products are made from milk and retain their calcium. They provide dietary fiber that may help reduce blood cholesterol levels and lower risk of heart disease, obesity, and type 2 diabetes.Ĥ. Whole grains should make up half your daily grain intake. Grains (Quarter of your plate) – Eating whole grains can lower your risk for chronic diseases. The higher your average daily intake of fruits and vegetables, the lower your risk is of developing cardiovascular disease.ģ. Vegetables (Quarter of your plate) – No single vegetable can give you all the nutrients your body needs, so switch up your sides between choy sum, brussel sprouts and other common leafy greens (calcium, iron, and cardiovascular health), red and orange veggies (lowers LDL cholesterol and blood pressure), and cruciferous veggies like broccoli (vitamins and folate). Fresh, frozen, dried, or canned – they all count! Try adding a fruit smoothie to your morning routine.Ģ. Your fruits and veggies should make up half of what you eat each day. Fruits (Quarter of your plate) – Fruits (Quarter of your plate) – Whole fruits are much healthier than fruit juice.
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