By: Melissa C., R.D., L.D. Crèche Manager of Health and Nutrition
● Top (Prioritize): High-quality proteins (steak, chicken, fish, eggs), healthy fats (avocado, nuts, seeds, olives), and full-fat dairy. This includes a variety of plant-sourced protein foods such as beans, peas, lentils, legumes, nuts, seeds, and soy.● Middle (Moderate): Eat a variety of colorful, nutrient-dense vegetables and fruits. Eat whole vegetables and fruits in their original form. Wash thoroughly prior to eating raw or cooking. Frozen, dried, or canned vegetables or fruits with no or very limited added sugars can also be good options.● Bottom (Limit/Reduce): This guidance takes a firm stand to prioritize fiber-rich whole grains and significantly reduce the consumption of highly processed, refined carbohydrates, such as white bread, ready-to-eat or packaged foods.● Limit Highly Processed Foods, Added Sugars, & Refined Carbohydrates: Avoid highly processed packaged, prepared, ready-to-eat, or other foods that are salty or sweet, such as chips, cookies, and candy that have added sugars and sodium (salt). Instead, prioritize nutrient-dense foods and home-prepared meals. Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners. Avoid sugar-sweetened beverages, such as sodas, fruit drinks, and energy drinks. When selecting snack foods, added sugar limits should follow FDA “Healthy” claim limits. For example, grain snacks (e.g., crackers) should not exceed 5 grams of added sugar per 3⁄4 ounce whole-grain equivalent, and dairy snacks (e.g., yogurt) should not exceed 2.5 grams of added sugar per 2⁄3 cup equivalent.
