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A lot of the food advise we get tells us to avoid certain foods. None of us like to do told “you can’t do that or eat that”. The Nutrient Rich Foods approach to eating is a little different. It is a positive approach that encourages us to eat certain foods. Make your nutrition choices based on the total nutrient package of food or a meal including the vitamins, minerals, protein and the fiber it contains, shifting the focus from foods to avoid to foods you can enjoy. Here are some tips so you can shift your focus to foods you can enjoy:

Start every day with a nutrient-rich breakfast. Go with whole wheat toast, or oatmeal made with low-fat milk and topped with dried fruit and nuts.

Shop the perimeter of the grocery store. Fill your basket with nutrient-rich foods from the produce section and dairy, meat and seafood cases.

Try a new and out-of-the-ordinary food each week, such as arugula, lentils, low-fat ricotta cheese, avocados or kiwifruit.

Make your plate like the rainbow by placing on it bright colored fruits and vegetables.

Choose to grill or broil lean pieces of chicken, pork or beef instead of frying or sauteing.

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Use low-fat or fat-free milk.

At work keep your desk drawer full of light microwave popcorn, raisins, dried apricots and single-serve containers of peaches or pears packed in water or juice.

When you need to go the fast food route, choose nutritious options such as entrée salads with grilled chicken and low-calorie dressing, yogurt parfaits with fresh fruit, or beef and bean burritos with lettuce and tomato.

Trade soda for 100% fruit juices or low-fat milk.

Instead of eating out, bring the family closer by working together to try a new nutrient-rich recipe at least once a week. Visit www.NutrientRichFoods.org for meal ideas and recipes.