AHEI 2010 Diet Checklist
AHEI 2010 Diet Checklist
General Items
- Engage in regular physical activity.
- Monitor your weight regularly.
- Keep a food diary to track your eating habits.
- Consult a healthcare provider or nutritionist for personalized advice.
Food Groups to Include
- Fruits - Aim for a variety of colors and types.
- Vegetables - Include green leafy vegetables and cruciferous vegetables.
- Whole grains - Choose whole grain bread, brown rice, and oats.
- Nuts and legumes - Incorporate a variety of nuts and beans.
- Fish - Prefer fatty fish like salmon and sardines.
- Poultry - Choose skinless options.
- Low-fat dairy - Opt for low-fat or fat-free dairy products.
Food Groups to Limit
- Red meat - Minimize consumption of red and processed meats.
- Sugar-sweetened beverages - Avoid sodas and sugary drinks.
- Trans fats - Eliminate trans fats from your diet.
- Saturated fats - Limit saturated fats from animal sources.
- Refined grains - Avoid white bread and other refined grain products.
Healthy Eating Practices
- Plan meals ahead - This helps in making healthier choices.
- Practice portion control - Be mindful of serving sizes.
- Stay hydrated - Drink plenty of water throughout the day.
- Limit eating out - Cook at home more often.
- Read nutrition labels - Be aware of what you are consuming.
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