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Healthy eating key to living well

A salad a day

Dining out: Food can be fast and healthy

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Health benefits associated
with healthy eating

It lowers the risk of:

Cardiovascular disease

• High blood pressure
• Stroke
• Heart disease
• High cholesterol

Type 2 diabetes

Overweight and obesity

Certain cancers

Osteoporosis

 Constipation

Diverticular disease —
development of pouches in the
large intestine

Iron deficiency anemia

Oral disease

Malnutrition

Cataracts

Macular degeneration

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
or 140 calories for a 2,000 calorie diet

Trans fats

1 percent of total calories ― 2 grams
or 20 calories for a 2,000 calorie diet

Source: American Heart Association

The facts about fiber

How much of what?

Keep your fats straight

Know your limitations

The facts about fiber


Fiber — carbohydrates that cannot be digested — comes only from plant foods and is important for our digestive health. It prevents constipation and keeps us regular.
At least 25 grams of fiber a day are recommended. Look for products that contain five grams or more per serving.


Major Sources:
Fruits and vegetables
Whole grains
Legumes
Nuts

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A closer look

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.

Keep your fats straight

Not all fats are bad. Actually, fat is essential to the body ― it stores extra energy, provides insulation and helps support cell growth. But too much of the wrong type of fat can increase the risk of heart disease, while good fats lower its risk. The point is, you have to know which is which.

Unhealthy fats:

Saturated

Source: Meat and dairy products (cheese, butter, whole milk).

Trans

Source: Fried foods, commercially baked goods,
processed foods, vegetable shortening.

Healthy fats:

Monounsaturated

Source: Vegetable oils*, avocados, nuts and seeds.

Polyunsaturated

Source: Vegetable oils*, fatty fish, walnuts and seeds.

*Not all vegetable oils are healthy ― coconut, palm and palm kernel oils are high in saturated fats.