Keys to choosing a healthy diet

Eating right, along with regular exercise, is key to establishing good health and reducing chronic diseases. In fact, it has been estimated by the
United States Food and Drug Administration (FDA) that dietary changes alone could reduce cancer deaths by as much as 35 percent.

Meet the dietary guidelines

According to the FDA, few Americans meet the majority of dietary recommendations. Only 3 percent meet recommendations for the intake of grains, fruits, vegetables, milk products, and meat groups. Only one-fourth meets the the recommended servings of fruits and vegetables each day.

Try to consume a sufficient amount of fruits and vegetables to meet your energy needs. Two cups of fruit and 2 1/2 cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.

Eat a variety of fruits and vegetables on a daily basis. Try to choose from all five vegetable subgroups particularly dark green, orange, legumes, starchy vegetables, and other vegetables several times throughout the week.

Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.

Also, drink 3 cups per day of fat-free or low-fat milk or equivalent milk products.

Limit calories and saturated fat

Foods high in saturated fats are a double-edged sword in that they are high in calories and can cause weight gain. Additionally, fatty foods can increase cholesterol levels.

Try to limit:

• High-fat dairy products such as ice cream, butter, cheese, cream, and whole milk.
• Meats that are high in fat
• Certain types of oils such as palm and coconut oils

Look for foods with unsaturated fats because they do not raise
cholesterol levels. Foods with unsaturated fat include vegetable oils, fish, avocados, and many nuts.

Meeting the basic dietary guidelines and limiting fats are important elements in reducing diseases such as heart ailments, certain types of cancers, diabetes, stroke, and osteoporosis. Make it a point to eat healthy each day. Combined with a moderate exercise, a healthy diet will go a long way towards achieving sustained wellbeing and vitality.

For more information

• Visit the Healthy Eating section of the Preferred Care online Health Encyclopedia.
• Explore www.mypyramid.gov  for t ips and tools to help you make smart choices from every food group, find a balance between food and physical activity, and get the most nutrition out of your calories.

Posted: October 2006