An 8-ounce
serving of milk is a good source of nine key nutrients, including calcium,
vitamin D, and protein. Just one glass of milk has:
- As much vitamin A as two hard boiled eggs
- As much calcium as 10 cups of raw spinach
- As much phosphorous as 1 cup of kidney beans
- As much riboflavin as 1/3 cup of whole almonds
- As much vitamin D as ¾ ounce of cooked salmon
- As much potassium as one banana
A balanced
diet includes portions of whole grains, vegetables, fruits, and dairy.
According to MyPlate.gov, “The Dietary Guidelines for Americans also describes
a healthy diet as one that emphasizes fruits, vegetables, whole grains, and
fat-free or low-fat milk and milk products; contains lean meats, poultry, fish,
beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol,
salt (sodium), and added sugars.”
To build a healthier plate, try:
- Choosing foods that have whole wheat, whole oats, or brown rice as the first ingredients
- Eating your vegetables
- Buying fresh fruits in season
- Consuming the recommended amounts of dairy
For more information on how to build a better balanced diet, read:
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