Final answer:
To choose foods lower on the food chain, focus on making half your plate fruits and vegetables, consuming whole grains instead of refined grains, and reducing meat and dairy intake by selecting plant-based proteins and leaner meat options.
Step-by-step explanation:
To choose foods lower on the food chain, one can adopt three practical strategies:
- Make half your plate fruits and vegetables. This simple guideline ensures that a significant portion of your diet is based on plants, which are lower on the food chain compared to animal products. Including a variety of colors like green, yellow, red, and orange ensures an array of nutrients.
- Eat whole grains. Switching from refined grains like white rice and white flour to whole grains ensures you consume more nutrients and fiber. Whole grains are less processed and retain more of their natural goodness.
- Reduce meat and dairy consumption. Opting for plant-based sources of protein, such as beans, nuts, and seeds, instead of animal products can help you stay lower on the food chain. Limiting meat and choosing leaner, lower-fat sources, or cutting the fat off meat, supports this goal.
Checking nutrition facts labels for wholesome ingredients and avoiding processed foods also assists in making healthier food choices that are lower on the food chain.