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
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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.
Questions & Answers
Lisa Michelle Owens, M.D.
Medical Director Brigham Primary Physicians at Faulkner Hospital
Several studies suggest that African Americans and older adults have heightened salt sensitivity or greater blood pressure response to an increase in salt intake. Studies have also demonstrated that African Americans lowered their blood pressure with a low sodium diet. Experts recommend a daily limit of 2,300 milligrams of salt — about one teaspoon. Those with high blood pressure are advised to limit their intake of salt to 1,500 milligrams a day.
2. Why are whole grains more nutritious than processed grains?
Whole grains contain both the outer layer of bran as well as a starchy interior layer, or germ, that are packed with nutrients including protein, fiber, B vitamins, antioxidants and trace minerals, such as iron, zinc, copper and magnesium. A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity and some forms of cancer. Whole-grain diets also improve bowel health by helping to maintain regular bowel movements and promote growth of healthy bacteria in the colon. Processed grains remove the healthy layers, thus depriving the body of essential nutrients.
3. How do fruits and vegetables lower the risk of high blood pressure?
An important study called the Dietary Approaches to Stop Hypertension (DASH) study examined the effect on blood pressure of a diet that was rich in fruits, vegetables and low-fat dairy products, and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic (top number) blood pressure [by] 6 to 11 points — as much as medications can achieve.
4. Is there value in taking a daily multivitamin?
The broad consensus from nutrition experts is that while vitamins are indeed essential, big doses are usually pointless and can even be harmful. And no pill is likely to ever adequately substitute for a healthy diet. It’s easy to get enough micronutrients from food if you maintain a healthy diet with plenty of variety. But most people fail that test; they’ll eat two or three servings of fruits and veggies per day rather than the recommended five. That’s why nutritionists suggest a multivitamin as a sort of nutritional safety net for many of their patients. Whole foods like veggies and whole grains contain fiber and a host of other important nutrients that can’t be adequately delivered through pills. In fact, scientists are still finding new “trace elements” in whole foods that may someday be labeled essential to health — but aren’t found in any pill.
5. Why do nutritionists recommend eating an orange rather than drinking orange juice?
If you eat the fruits in their natural form, they are very low in calories and very nutritious — full of fiber, vitamins, minerals and many antioxidants. Juices tend to have quite a bit of added sugar and are thus sources of concentrated calories, which can contribute to weight gain.
6. Why are legumes, such as black-eyed peas, often suggested as a substitute for meat?
Dried beans or legumes are an excellent source of protein — also found in meat — and a good source of B vitamins, potassium and fiber, which promotes digestive health and relieves constipation. Eating beans may help prevent colon cancer and reduce blood cholesterol, a leading cause of heart disease. Meat, on the other hand, is a major source of cholesterol.