Your Road Map to the 2010 Dietary Guidelines

By Karen Ansel, M.S., R.D., "America's New Food Rules," May/June 2011

6 easy rules that could help you live a longer and healthier life.

2. Go for More Fruits and Vegetables

"The Dietary Guidelines’ message to 'make half your plate fruits and vegetables' is useful, actionable and simple, since most people don’t measure their food," says EatingWell advisor Rachel Johnson, Ph.D., M.P.H., R.D. Only one in four Americans is currently getting the recommended servings of fruits and vegetables a day. Which means we’re missing out on many of the nutrients that produce delivers, especially potassium and fiber. Big in volume and low in calories, fruits and veggies are also natural diet foods. Additionally, the Dietary Guidelines push us to eat a wider variety of colorful vegetables (particularly those that are dark green, red and orange) and fruits. The most brightly colored produce is often the most nutrient-rich.

To squeeze several servings into one meal, pile your plate with salad—start with a base of dark leafy greens (romaine, arugula or baby spinach), then toss in red peppers, grape tomatoes and carrots or colorful fruits like dried tart cherries, peaches, apples or red grapes.

Related Link: Low-Calorie Dinners Packed with Produce

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