Laura Deane, RD, LD

As a nation we have accomplished the impossible in that we are both overweight and undernourished.  Meaning that the foods we are consuming are calorically dense, but lack the vital nutrients our bodies need to promote health and prevent disease.  In short, we need to not only drop the morning donut, but pick up a handful of dried fruit and almonds instead.  The goal should be for our diets to include a variety of fruits and vegetables, low-fat dairy products, whole grains, lean protein options and plant based fats. 

When choosing fruits and vegetables, seek out fresh, fill in with frozen and use canned in emergencies.  Aim for five servings of fruit and vegetables per day.  Remember the brighter the color of the fruit or vegetable, the more nutrients it contains.

Try to consume three servings of milk products per day.  This may include one cup of milk, 8 ounces of yogurt, or 1.5 ounces of cheese.  Look for skim or low-fat dairy products as a way to get your daily fix of calcium and vitamin D.  If you are lactose intolerant, try adding low-fat soy milk to your diet.

Include six to eight servings of grains in your diet each day.  For heart healthy benefits make sure that at least half are whole grains.  For example, start your day off with oatmeal, use whole wheat bread for your sandwich at lunch, munch on popcorn for a snack, and dive into a bowl of stir fry with brown rice for dinner.

Choose lean with protein sources, such as fish, poultry and beans.  Prepare your protein by baking, broiling or grilling.  If you are craving beef or pork choose either a round or loin cut, or when choosing poultry remember to remove the skin before eating.  For ultimate heart healthy benefits, receive the benefits of omega-3 fatty acids by consuming salmon or tuna twice a week.

Replace your animal based fats with unsaturated plant based fats such as nuts, seeds, avocados and olives.  For a change of pace trade in your peanut butter for an almond butter or instead of bacon on your sandwich add a few slices of avocado. Remember that even plant based fats should be used in moderation, as they may contribute to an excess of calories if consumed in large amounts.