AT LEAST FIVE SERVINGS OF UNREFINED COMPLEX CARBOHYDRATES PER DAY
Five or more servings daily of whole grains (such as whole wheat, oats, rye, brown rice, barley, quinoa, and millet), starchy vegetables (like potatoes, yams, and winter squashes), chestnuts, beans, and peas. A serving is 1/2 cup cooked. Limit refined grains (such as white bread, white rice, and white pasta) as much as possible.
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CHOOSE AT LEAST FIVE VEGETABLE SERVINGS PER DAY
Five (preferably more) servings of raw or cooked vegetables daily. A serving is 1 cup raw or 1/2 cup cooked. Enjoy a variety of colors, like dark green, yellow, red, and orange vegetables.
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CHOOSE AT LEAST FOUR FRUIT SERVINGS PER DAY
Four or more servings of whole fruits daily. For most fruits, a serving fits in your hand. Examples include all fresh and raw fruits, and frozen and canned fruits without added sugar.
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CHOOSE TWO CALCIUM-RICH FOODS PER DAY
Two servings daily of calcium-rich foods. Choose from nonfat milk (1 cup), nonfat yogurt (3/4 cup), nonfat varieties of ricotta and cottage cheese (1/2 cup), or soymilk (1 cup).
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CHOOSE NO MORE THAN ONE SERVING OF ANIMAL PROTEIN PER DAY
Fish or shellfish are preferable over lean white meat poultry, and choose lean poultry over lean red meat. A serving is 3-1/2 to 4 ounces cooked, which is about the size and thickness of a deck of cards.
Optimally, limit poultry to no more than one serving per week and red meat to no more than one serving per month. If you prefer red meat weekly, substitute free-range, grass-fed bison in place of poultry.
Vegetarian options: For maximal cholesterol reduction, choose on most days legumes like beans, peas, and lentils or soy products like tofu instead of lean meat, fish, or poultry.
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GARNISH/HERBS
Culinary herbs are rich sources of many beneficial phytonutrients, and are a good way to add flavor without extra calories, fats, or salt. Include at least 1 to 2 teapoons of dried herbs or 1 to 2 tablespoons of fresh herbs each day.
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