Healthy eating key to living well
Dining out: Food can be fast and healthy
Health benefits associated It lowers the risk of:
Source: Dietary Guidelines for Americans, 2005 |
Health benefits associated with healthy eating
Know your limitations
Healthy eating includes not only what you should eat, but what you should not. Learn to read food labels to keep track of limited substances.
| Substance | Daily limit — less than ... |
Sodium |
2,300 milligrams (about a teaspoon) |
Cholesterol |
300 milligrams |
Saturated fats |
7 percent of total calories ― 15 grams |
Trans fats |
1 percent of total calories ― 2 grams |
Source: American Heart Association
The facts about fiber
|
|
It prevents constipation and keeps us regular. 
A key to good health is a well-balanced diet. The foods you eat and the amount largely depend on your age, gender, physical activity and daily required calories. Consult a physician or nutritionist to learn to eat healthy or refer to educational resources, such as http://www.mypyramid.gov to help plan a program that is right for you.
- Eat a variety of fruits and vegetables, whole
grains and fat-free or low-fat milk products.
- Include lean meats, such as beef sirloin, or
choose fish, poultry and legumes as a
substitute for fatty meat.
- Choose foods that are low in trans and
saturated fats, cholesterol, salt and added sugars.
- Drink water instead of fruit drinks and regular soda.
- Choose liquid oils for cooking instead of solid fats.
- Watch portion sizes. Eating too much of even healthy foods can lead to weight gain.
How much of what? |
||
There is not one eating plan for all to follow. The types and amount of food depend on a person’s age, gender, weight, level of physical activity and medical condition. The point is to choose wisely from each food group ― maximize consumption of fruits, vegetables and whole grains while minimizing fatty meats, dairy products and unhealthy fats. It is also important to balance the intake of calories with the calories the body uses daily. Healthy eating should be combined with moderate exercise ― 30 minutes a day at least five days a week. Below is an example of a healthy eating plan based on roughly 2,000 calories a day. It shows the recommended number of daily servings for each food, examples of serving sizes and correlating health benefits. Although not listed, two servings of fat, such as a teaspoon of vegetable oil, are allowed each day. Just remember that your particular plan will change according to personal taste, lifestyle and health care needs. |
||
 |
||
Whole grains 6 servings |
Vegetables 2 1/2 cups |
Fruit 2 cups |
| Sample serving 1 slice whole wheat bread 1/2 cup brown rice 1 cup dry cereal 1/2 cup cooked oatmeal |
Sample 1 cup equivalent 1 cup collard greens 1 cup vegetable juice 1 ear of corn 2 cups lettuce |
Sample 1 cup equivalent 1 large banana 1 large orange 1/2 cup raisins 1 small wedge watermelon |
| Nutrients Fiber, vitamins, minerals |
Nutrients Fiber, vitamins, minerals, phytochemicals* |
Nutrients Fiber, vitamins, minerals, phytochemicals* |
| Health benefits Lowers bad cholesterol, helps prevent constipation |
Health benefits Reduces risk of heart disease and stroke, controls high blood pressure, may prevent some cancers, guards against cataracts and macular degeneration, may help avoid diverticulitis — buildup of bacteria in pouches in the colon |
|
*Naturally occurring health-protecting substances in fruits and vegetables |
||
 |
||
Dairy Products 2 servings |
Lean meats, poultry, fish 6 ounces or less |
Legumes, nuts, seeds 4 servings a week |
| Sample serving 1 cup non- or low-fat milk 1 cup non- or low-fat yogurt 1 1/2 ounces cheese |
Sample serving 1 to 6 oz. skinless chicken 1 to 6 oz. sirloin steak 1 to 6 oz. salmon |
Sample serving 1/3 cup nuts 1/2 cup black-eyed peas 2 tablespoons peanut butter or seeds |
| Nutrients Calcium, protein |
Nutrients Protein |
Nutrients Protein, fiber |
| Health benefits Builds strong bones |
Health benefits Builds strong bones |
Health benefits Builds strong bones, reduces risk of heart disease |
Source: American Heart Association, www.mypyramid.gov. |
||