If you're beginning a new diet, the most confusing part is often knowing what foods to incorporate into your new routine. Many of the foods you currently eat may be diet friendly, but it is likely you'll be required to make a few changes. When picking diet friendly foods you'll want to include foods from each food group: grains, fruits, vegetables, meat and beans, dairy, and fat and oil.
Grains
The U.S. Department of Agriculture recommends eating 6 oz. from the grain group per day. It is also recommended that three of your 6 oz. come from whole-grain sources. To begin making healthier choices try switching over some of the white-grain products you already consume to whole-grain varieties. You can find whole-grain pasta, rice and bread for comparable prices to white grain products. By making this switch you'll be consuming more nutrient-rich whole grains and be closer to getting your daily intake of dietary fiber.
Fruits
When you think fruits, think colorful variety. Typically different-colored fruits contain different vitamins and nutrients. To get more from your fruit serving of 1-½ to 2 cups per day, consume a few different varieties. Because fruit needs little preparation it can be packed along easy as a low-calorie snack.
Vegetables
The vegetable group can be thought of similarity to the fruit group, variety is key. You should consume between 2-½ and 3 cups of vegetables per day. Look for different types of veggies, leafy dark greens are rich in fiber and several other vitamins. Orange vegetables like sweet potatoes and carrots are loaded with both fiber and vitamin A. If you don't consume enough vegetables in your current diet try including a serving with each meal. You can add vegetables to your favorite pasta salads and other recipes. Chili and soups are quick and easy meals that you can pack with different vegetables.
Meat and Beans
Whether you are a vegetarian or not, the meat and beans group provides you with an important source of protein. From protein-rich foods you should try to consume about 5 to 6 oz. per day. To help you gauge your protein intake consider that one large egg is typically about 1.75 oz. and one piece of meat, about the size of a deck of cards, is about 3 oz. Vary your protein sources throughout the day and week. Do not overconsume meat products, as they are high in unhealthy saturated fats. Look for lean cuts of meat, fish and poultry for diet friendly protein sources.
Dairy
There are several different options to choose from in the dairy group. Milk, cheese, sour cream, cottage cheese and yogurt all provide you with the dairy you need each day. You should consume about 3 cups of dairy daily. A cup of milk is considered a serving and a slice of cheese is considered about a ½-cup serving. Add cheese to your sandwiches or as a topping to different meals to get more dairy.
Fat and Oil
Although fat and oil may sound contradictory to a healthy diet, you'll want to incorporate it in moderation. Fats and oils provide a valuable energy source to your body. Consume healthy unsaturated fats like olive or canola oil in place of unhealthy saturated and trans fats. You can eat between 5 and 7 tsp. of fat and oil per day.
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