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.
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