This Issue

Healthy eating key to living well

A salad a day

Dining out: Food can be fast and healthy

Q & A

A closer look

Health benefits associated
with healthy eating

It lowers the risk of:

Image courtesy of
Public Health Imaging Library
Cardiovascular disease
  • High blood pressure
  • Stroke
  • Heart disease
  • High cholesterol

Type 2 diabetes

Overweight and obesity

Certain cancers



Diverticular disease —
development of pouches in
the large intestine

Iron deficiency anemia

Macular degeneration

Source: Dietary Guidelines for Americans, 2010

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 ...


2,300 milligrams (about a teaspoon)

1,500 milligrams for those with hypertension


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

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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 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.
March is National Nutrition Month

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. More

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. More

Healthy eating key to living well

Let’s face it.

Eating healthy has as much sex appeal as watching grass grow on an inner city playground.

None. Nada. Zippo. More

A salad a day

Wiley Mullins is on a mission to improve the health of black people — one salad at a time.

It hasn’t been easy. More

Dining out: Food can be fast and healthy

Busy families rely on fast food, take-out and local restaurants to supplement home-cooked meals. Today, average Americans eat one-third of their calories away from home — almost twice the amount in the 1970s. More