Thus far, we’ve established that a “balanced” diet is one that meets our nutritional needs without giving us too much of any one nutrient.  To achieve this, we should be eating from each food group on a daily basis.  We’ve discussed veggies and grains; today we’ll finish up the other groups.

Fruits

As with veggies, a diet high in fruits significantly reduces the risk for chronic illnesses and diseases.  This means a better possibility of avoiding heart disease, heart attacks, strokes, hypertension, obesity and diabetes.  Not only are fruits great sources of fiber, vitamins and potassium, they are low fat, low sodium and low calorie. 

Tips and Tricks to Including Fruits

• Snack Attack.  Dried fruits make convenient snacks.  Raisins, apricots, etc.  They are easy to carry around and easy to store.
• Out of Sight, Out of Mind.  Keeping whole fruit in a bowl on your kitchen table or counter helps to remind you to have your daily servings.
• Juice Counts.  100% fruit juices count as part of your daily servings.  Whole fruit is better though, as a source of fiber.
• Fruits (as with veggies) are less expensive during the season in which they are harvested. Grapes  and passion fruit are Autumn fruits; Oranges and honeydew are Spring fruits, etc. (fruitsandveggiesmorematters.org)

Dairy

We’ve all learned that dairy products are great sources of calcium, but they also offer potassium, vitamin D (which works hand in hand with calcium) and protein.  Not only is there a connection to bone health, but also to the avoidance of chronic diseases.  Calcium intake is especially important during our childhood and teen years when bone mass in being built.

Although dairy is important in our diets, we have to pay close attention to the dairy source.  Some dairy products are high in cholesterol and saturated fats such as many cheeses.  Remember, moderation!

• A great calcium kick…smoothies made with yogurt (better yet, fruit yogurt).
• If you’re a coffee, latte, or café con leche drinker, try low-fat or fat-free milk instead of whole milk
• Try using yogurt as a dip for fruits and/or veggies.
• For those who are lactose intolerant, try lactose-free milk or soymilk that is calcium fortified.

Proteins

A building block for blood, skin, muscles and bone, protein can be found in many of the foods we eat.  Poultry, meat, fish, beans and peas, nuts and seeds, and eggs are common sources of protein.  Many sources of protein are also high in nutrients like magnesium, zinc, iron and B vitamins.

Including sources of protein in our diets is definitely easy, seeing as how it’s found almost everywhere.  But there are some tips and tricks in including the right type of proteins.

Tips and Tricks to Including Healthier Proteins:

• When eating beef and pork, try and go for the leaner cuts: round steaks, roasts, pork loin, pork tenderloin, etc.
• Skinless poultry is best (buying it with the skin and then “cleaning” of the skin and fat yourself is less expensive).
• Try draining off fat/oils when cooking meats.
• Instead of frying, try broiling, grilling, or roasting poultry and fish
• Vegetarians: You still need protein! Remember the meatless sources – eggs, beans, nuts and soy products (veggie burgers, tofu, etc.)