By Janis Jibrin, M.S., R.D., Best Life lead nutritionist
You may be somewhat of a portion pro after reading my last two blogs: I’ve shown you how many starchy foods you can eat, and how many indulgent foods (sweets, alcohol and more) you can get away with. If you can get a handle on these fattening foods, half your calorie battle is won.
Now it’s time to focus on the rest of your diet: protein, fat, dairy (or dairy alternatives), fruits and vegetables. Find out how many servings you get of each using the chart below.
Keep in mind, it’s not just about quantity—the quality of these foods can make or break your long-term health, so I’ll steer you toward the healthiest choices down below.
*At least twice a week, have omega-3-rich fish, including fatty fish like mackerel (but not King mackerel, which is high in mercury), salmon, sardines, trout and tuna (if canned, opt for chunk light, which has less mercury).
**Eat whole fruit and vegetables as much as possible; they have more fiber and fewer calories than juice.