Guidelines for a Healthy Diet
following diet guidelines are suggested for people who want to improve
their diets. Many of the diseases that occur as we grow older such as
heart disease, high blood pressure, high cholesterol, etc. can be
prevented or modified by a healthy lifestyle that includes good nutrition and
a variety of foods
– The best way to assure a variety of foods is to select foods each day
from the five major food groups – the meat group, the milk group,
the fruit group, the vegetable group and the bread group.
an ideal body weight
overweight increases your chances of developing some chronic
disorder, such as high blood pressure, diabetes
or heart disease. If you need to lose weight, reducing calories and increasing activity is recommended. Long-term
weight control is achieved through a gradual change in lifestyle that
includes better eating habits and regular exercise.
too much fat, saturated fat and cholesterol
– Diets that contain large amounts of fat, saturated fat and
cholesterol have been linked to a greater risk of heart disease. To
decrease the amount of fat you eat, avoid fried foods, fatty meats,
whole milk, and whole milk dairy products, and limit the use of
butter, cream, gravies, and shortenings. Instead, include lean
meats, fish, poultry, and low-fat milk and dairy products. Decrease
your cholesterol intake by limiting eggs and organ meats (such as
liver) to three to four times a week.
more complex carbohydrates and fiber
– Complex carbohydrates and fiber are found in fruits, vegetables and grains. Increase the use of foods such as whole grain cereals
and breads, as well as a variety of fruits and vegetables.
– Limit sugar of all kinds (white, brown, honey) and high sugar
foods such as jelly, syrup, candy, gum, cookies, cake, doughnuts,
sweetened beverages, surgery cereals and ice cream.
– Cut back on the amount of table salt you use. Use other
salt-free spices and herbs instead. Limit the amount of salty foods
eaten: pretzels, chips, nuts, canned soups, luncheon meats, hot
dogs, pickles, and soy sauce.
alcohol in moderation
– If you drink alcoholic beverages, limit your consumption to one
or two drinks a day to avoid the health risks associated with
excessive alcohol use.
For more information on healthy diets and good nutrition, go to Healthy Diet Guidelines.