carrots, green beans or broccoli. A quarter should have starches (carbohydrates), like sweet potatoes, mashed or baked potatoes, rice pilaf or quinoa. The other quarter is for lean meat, like turkey or chicken. Try to avoid dark meat and remove any skin from your meat. If gravy is
those carbohydrates, said Mozaffarian. A white-flour bagel, for instance, has a glycemic load (GL) of about 25 units, he noted; in contrast, a serving of quinoa -- a whole grain -- has a GL of around 13 units, and a serving of chickpeas has a GL of only 3. In this study, every 50-
grape-seed, walnut, canola and peanut oils, are unsaturated and come from plants, Heller said. "Foods such as avocados and nuts contain unsaturated fats that confer many health benefits," she added. Eating more plant foods -- think black beans, lentils, quinoa, edamame, spinach,
a fast, fun lunch or dinner. Or, wrap up lean ground beef for soft tacos. Add whole grains to your diet by choosing whole-wheat or whole-grain corn tortillas. Keep calories in check with small- or medium-size tortillas. Other Grains Barley, brown rice, bulgur and quinoa add interest
minerals. Make at least half your grains whole grains. Try whole-wheat bread and pasta, whole-grain cereal, barley, brown rice, bulgur and quinoa, too. Enjoy baked goods like cakes and pies in moderation. Meat & Meat Alternatives These foods are packed with protein and nutrients.