Simply Cent$ible Nutrition Online Cookbook

Simply Cent$ible Nutrition Online Cookbook

University of Wyoming Cent$ible Nutrition Program

Create a Healthy Lifestyle 1 – Dietary Guidelines

Create a Healthy Lifestyle

Lifestyle, or your diet and physical activity habits, has an impact on your health. These habits can determine how you feel every day and can make a difference in your health over a lifetime. In fact, your lifestyle plays a big part in your risk of developing chronic diseases such as type 2 diabetes, cardiovascular disease, high blood pressure, and even some cancers. These diseases are the biggest health concerns in the United States today, with almost half of American adults living with one or more of these conditions. Unhealthy eating habits and not being physically active contribute to these health concerns. The good news is eating healthily and living actively can help keep you healthy today and in the future. A healthy lifestyle can also help you feel more energetic. 

A healthy lifestyle is one that balances diet (food and beverage choices) with physical activity. The goal of this cookbook is to help you create your own healthy lifestyle that fits your food and beverage choices and meets your needs and interests for physical activity. 

The next few pages will guide you through the steps for creating a healthy lifestyle that fits your interests, culture, and personal preferences. Keep in mind that there is no one right way to create a healthy lifestyle. A healthy lifestyle is unique to each person, yet is guided by the same recommendations.

The Dietary Guidelines for Americans

The information and suggestions in this cookbook are based off the Dietary Guidelines for Americans. The U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS) provide these guidelines to help Americans make healthy choices about food and beverages. Research has shown that when it comes to health, everything you eat and drink matters. Your food and beverage choices have a big impact on your well-being, especially over a lifetime. Making smart choices today can help you live a healthier life now and in the future.

To help Americans follow the guidelines, the USDA and HHS developed MyPlate, MyWins. MyPlate, MyWins helps individuals create their own personalized food habits that support good health while meeting cultural and personal preferences.

There are five food groups that make up MyPlate: fruits, vegetables, grains, protein, and dairy. Eating a balanced diet that includes all five food groups can help you maintain your health and reduce the risk of chronic disease.

myplate with sections colored in

10 Tips For a Healthy Diet


Make half your plate fruits and vegetables

Fruits and vegetables are full of vitamins and minerals. They are also low in calories. Eating colorful fruits and vegetables provides a variety of vitamins important for good health.

Make half your grains whole grains

Whole grains provide more nutrients than refined grains. Good sources of whole grains include whole-wheat pasta, oatmeal, whole-grain bread, and brown rice.

Focus on whole fruits

Whole fruit has more fiber and nutrients than fruit juice. Fresh, frozen, dried, and canned fruits (in juice or water) are all good choices.

Move to low fat or fat-free dairy

Low-fat and fat-free dairy provides the same important nutrients as fullfat dairy, but without all the fat.

Vary your veggies

Fresh, frozen, and canned vegetables are all good choices. Pick frozen vegetables without added sauces or seasonings and canned vegetables low in sodium.

Vary your protein routine

Choose lean protein foods and mix up your options. Meat, poultry, seafood, beans, nuts, eggs, and tofu are all good options.

Choose beverages and food with less sodium, saturated fat, and added sugars

Use the Nutrition Facts Labels on food packages to make good choices. Eating low-fat or fat-free dairy can help you decrease saturated fats. Drinking water instead of soda can help you decrease added sugar.

Satisfy your sweet tooth in a healthy way

Fruit is a better sweet choice than cookies, cakes, candies, and other treats because it has no added sugars or unhealthy fats.

Drink water instead of sugary drinks

Water has no calories or added sugars. It is also key in almost every function in the body. Staying hydrated can help you feel more energetic.

Pick healthy snacks

Smart snacks minimize unhealthy nutrients and maximizing healthy nutrients. Snacking can help you meet your daily intake of the food groups you don’t get enough of, such as fruits, vegetables, and whole grains.

Learn how to reduce sodium, fats, and added sugars on the next page.

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