Up next in Healthy Eating (73 videos)
Get more nutrients into your diet with the crash course in nutrition provided by these videos.
You Will Need
- A computer with internet access
- Vegetables and fruits
- Whole-grain breads, rice, cereal, and pasta
- Lean meats
- Egg whites
- Nuts and seeds
- Low-fat dairy products
- Healthy oils
Learn basics of nutrition
Learn the basics of nutrition, using the USDA Food Guide Pyramid. It describes the five basic food groups, serving sizes, and the recommended number of daily servings for each.
Eat fruits and vegetables
Eat three to five servings of vegetables and two to four servings of fruit daily. Aim for fresh produce, and avoid canned products with sodium or sugar.
Eat variety of whole grain products
Eat a variety of whole grain products, from six to 11 servings a day. Choose complex carbohydrates, such as whole wheat bread, brown rice, or cereal that has at least three grams of fiber per serving.
Eat low-fat protein
Eat two to three servings of low-fat protein. The best sources are lean meat, poultry, fish, beans, egg whites, tofu, and nuts and seeds.
Eat low-fat dairy products
Eat two to three servings of low-fat dairy products, including milk, yogurt, and cheese.
Minimize use of fats and oil
Use small amounts of healthy fats and oils such as olive, canola, and safflower.
Avoid sugar and limit simple carbs
Avoid products sweetened with sugar and limit your consumption of simple carbs, such as white bread, pasta, and white rice, which have low levels of fiber.