Evidence from studies supports the conclusion, that dietary patterns with the following characteristics promote low risk of major chronic disease and overall wellbeing:
- Protein sources primarily from plants, including soy foods, legumes, and nuts, fish or alternative sources of omega-3 fatty acids several times per week. Optional modest consumption of poultry and eggs, and low intakes of red meat, if any, especially processed meat.
- Fat mostly from unsaturated plant sources, with low intakes of saturated fats, and no partly hydrogenated oils.
- Carbohydrates primarily from whole grains with low intake of refined grains and less than 5% of calories from sugar.
- At least five servings of fruits and vegetables per day, not including potatoes.
- Moderate dairy consumption as an option.
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