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Focus on a variety of nutrient density across and within all possible food groups with the recommended calorie intakes

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Avoid added sugars because they can make it hard to meet nutrient needs while staying within an individual's allotted calories; I like this tip because I know I personally forget to observe it and it is information that can be found easily. (page 28)

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health experts actually encourage the Mediterranean diet which includes more seafood and fruit than the typical American diet it is found that the switch the this diet has lead to positive outcomes such as protecting against type 2 diabetes, increasing longevity, and preventing heart disease and strokes, and more.
page 55

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Shift to nutrient-dense foods and beverages low on artificial sugars to maintain a healthy eating pattern.
page. 33

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Page 16: While vitamins and other ways to get nutrition may be useful, you should get the majority of your vital nutrients from food.

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Page 38
Follow a healthy eating pattern throughout your life. Choose a healthy eating pattern and calorie intake to help achieve a nutrient adequacy and reduce risk of chronic disease.

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The way your food is prepared can make a big difference in the sodium or nutrience you intake. Instead of fried chicken, bake your chicken. pg. 53

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Eat balanced meals with the right amount of dairy, grains, fruits, protein, and vegetables.

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Eat at least 8 ounces of seafood a week. It's associated with improved infant health for women who are pregnant and also with fewer cardiac deaths looking at both people with and without CVD.

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page 53: You should intake less than 2,300mg of salt per day. It is shown to raise your blood pressure and increase your CVD risks.

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Limit calories from added sugars, saturated fats, and high in sodium foods, especially cut back on food and beverages high in those items on a patterned diet (38).

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Eat Beans: high in fiber/protein, protects against heart disease, high cholesterol, high blood pressure, and digestive illness.

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Page 16
consume a eating pattern low in added sugars, saturated fates, and sodium.

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Make sure in your meals throughout your day, you include some of the different dietary fats. Some examples are Polyunsaturated, monounsaturated, Saturated, and Trans Fats. Each of these fat groups provide you with energy, and help different parts of the body function. - Pg. 27

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To increase intake in nutrients switch to the wide variety of protein foods

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Separate your foods when cutting them up. This means keep a cutting board for fresh produce, a cutting board for raw meat, etc.

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Separate your foods when cutting them up. This means keep a cutting board for fresh produce, a cutting board for raw meat, etc.

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Page 10- Refer to the MyPlate model to consume nutritious, balanced meals.

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PAGE 59 - Instead of eating foods with added sugars, eat fresh fruit (without adding artificial sweetener).

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Trade in high calorie snacks for nutrient dense snacks instead. (59)

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Page 72
use vegetable oil instead of butter. it helps us regulate and our body can use it more easily

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Add a variety of food types across the food groups that are nutrient-dense in order to maintain a healthy diet