Whole grains in particular are excellent sources of essential nutrients. They contain magnesium for bone health, selenium for immune system support, and fiber for digestion and weight management.
Check nutrition labels at the grocery store to see if the foods you are purchasing are whole-grain. Remember, products that are labeled “multi-grain” and “whole wheat” do not necessarily mean that they are whole grain.
You should aim to eat 5 to 6.5 ounces of protein every day. This amount may vary based on your level of physical activity.
Protein is not only found in meat; you can get your fill with beans, peas, and nuts, to name a few sources. When deciding on what source of protein to eat, go for lean meats and low-fat options. Choose a variety of protein products to eat each week. It is also recommended to eat at least 8 ounces of cooked seafood a week unless you are vegetarian.
One ounce of protein is equivalent to:
- 1 egg
- ¼ cup of cooked beans or peas
- 2 tablespoons of hummus
- 1 tablespoon of peanut butter
- 1 sandwich slice of turkey
- 1 ounce of meat, poultry, or seafood