Love Out Loud

Love yourself. Love Others. Love Fitness.

Quick tips on how to make your diet healthier…

Foods to Reduce:

  • Reduce daily sodium to less than 2,000 mg
  • Consume less than 10% of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids
  • Consume less than 300mg per day of dietary cholesterol
  • Limit foods that contain synthetic sources of trans fat, such as partially hydrogenated oils
  • Reduce intake of calories from solid fats and added sugars
  • Limit foods that contain refined grains
  • Moderate alcohol consumption: one drink/ day for women and two drinks/day for men.

Foods and Nutrients to Increase:

  • Increase vegetables and fruits
  • Eat a variety of veggies, esp. dark-green and red and orange veggies and beans and peas
  • At least half of your grains should be whole grains (try for most of your grains)
  • Increase intake of fat-free milk and milk products such as milk, yogurt, cheese or fortified soy beverages
  • Choose a variety of protein foods like seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds
  • Eat more seafood
  • Use oils to replace solid fats where possible

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