Mix and match your healthy choices from among the five food groups, and your weekly meal plans will write themselves. You won't have to wonder what to eat or how good it is for you when you assemble a roster of nutritious fruits, vegetables, grain, dairy and protein foods. Basing each meal on healthy foods from each group automatically provides a balance of essential nutrients. To follow a low-calorie diet, select foods with lower fat and little added sugar.
Vegetables
All vegetables are low in fat, so refrain from adding butter and oil during cooking to stay in line with a healthy diet. The American Heart Association suggests rotating your daily choices of colors and types of vegetables to get a broad range of nutrition in three to five 1/2-cup servings every day. Choices among nonstarchy vegetables include carrots, tomatoes, cauliflower, red peppers, broccoli, cabbage and spinach. Starchy vegetables include sweet potatoes, potatoes, corn, peas and kidney beans.
Whole Grains
Healthy foods provide maximum nutrition in minimal calories, so the U.S. Department of Agriculture advises choosing whole grains, such as whole-wheat breads and pastas, over less nutritious refined white breads and regular pasta. Brown rice, pearled barley, bulgur, rye crackers, wild rice, oatmeal, corn tortillas and some ready-to-eat cereals are other superior grain sources. Choose cereal brands with the least sugar to help you get your six to eight 1/2-cup servings of grains every day.
Fruits
Fruits give you another chance to skip added sugar as you gain healthy vitamin C and fiber. Fruits such as kiwis, cantaloupes, oranges, pears, berries, apples and grapes make naturally sweet additions to your daily meals. Eat unsweetened fruits with yogurt as dessert or as snacks as part of your three to five 1/2-cup servings. Add dried fruits, such as raisins, to cereal or baked goods.
Low-Fat Dairy
Dairy products provide dietary calcium, so include two to three servings of milk, cheese and unsweetened yogurt in your daily meal plans. The American Heart Association notes that 1-percent and fat-free varieties provide all of the calcium with less of the unhealthy saturated fat of whole-milk dairy products. Keep portions to 1 cup of milk or yogurt and 1 1/2 oz. of cheese.
Low-Fat Protein
Eating a variety of protein foods will reduce your saturated fat and cholesterol intake for better health. Incorporate 1 oz. of nuts or seeds, 1/2 cup of cooked dry beans or peas, and up to 3 oz. of lean meat, skinless poultry or fish into your meal plans. Limit animal-based protein entrees to 6 oz. per day, allowing the protein in beans, grains and other foods to complete your daily values.
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