Making the Shift to Nutrient-Rich Foods

Before you joined the Program, how did your eating style compare with the 2015 Dietary Guidelines recommendation to choose a variety of nutrient rich foods among various food groups like whole grains, no fat and low fat dairy, fruit, vegetables, lean meats and poultry, beans and peas, nuts and seeds and prepared with little or no solid fats, added sugars, refined starches, and sodium?

If you are like most Americans, your diet probably needed a makeover. According to the Guidelines:*

• About 75% of the population is low in vegetables, fruits, dairy, and oils.

• About 40% are low in whole grains and protein

• About 70% eat too much added sugar and saturated fats

• Almost 90% get too much sodium

• The majority of people consume too many calories

Nutrient rich foods provide the nutrients we need for optimal health without a lot of added sugar, fat, and salt. Although making changes to the way you used to eat may seem overwhelming, shifting food choices over time is an opportunity to support a healthy body weight, meet your nutrient needs, and lower your risk for chronic disease. Here are some examples for realistic, shall shifts that can make a big difference over time.

   * https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/cur- rent-eating-patterns-in-the-united-states/#figure-2-1-desc-toggle

We’ve included some strategies you can use to shift your diet to include more nutrient dense foods. But there are lots more; talk with your clinic’s registered dietitian for additional ideas that will work for you.

• To consume more vegetables: add more veggies to sauces, soups, and stews; add grated carrots and chopped onions, celery, and mushrooms to meatloaf; eat a green salad and a vegetable as a side dish at most meals; eat more veggies at snack time

• To consume more fruit: choose more fruits as snacks, put fruit in salads, choose fruit based desserts with less added sugar more often (like baked apples instead of apple pie).

• To consume more whole grains: eat more 100% whole grain products like breads, cereals, pasta, and tortillas; choose popcorn instead of chips

• To consume more dairy: drink fat free or low fat milk with meals; drink more plain milk (instead of flavored ones); choose yogurt as a snack; use yogurt in salad dressings and spreads; make your oatmeal with milk instead of water

• To consume a greater variety of low fat protein: eat fish twice weekly; eat more plant based meals like vegetarian chili with beans; add nuts and seeds to casseroles and less meat

• To consume more oils and less saturated fat: use oils in place of butter or stick margarine; choose oil-based salad dressings; use low fat cheese; cut the amount of cheese in a recipe in half; choose veggie toppings on pizza

• To reduce sugar intake: read food labels and choose foods with less sugar; drink more water and unsweetened coffee and tea; buy unsweetened or no-sugar-added version of canned fruit and fruit sauces like applesauce; choose fruit more often for dessert instead of baked goods and ice cream

• To reduce sodium: read the food label and choose foods with less sodium; remove the salt shaker from the table; use no-salt seasoning blends like Mrs. Dash; use more fresh herbs and spices; eat more fresh unprocessed foods that you prepare at home; limit the frequency of dining out

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