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 Nutrition
Eating right is vital to promoting health and reducing the risk for death
or disability due to chronic diseases such as heart disease, certain cancers,
diabetes, stroke, and osteoporosis. In fact, it has been estimated that
dietary changes could reduce cancer deaths in the United States by as
much as 35 percent. A healthy diet also provides the vitamins and minerals
you need. It is never too late to start eating right.
Eat a variety of foods, including:
- Vegetables, especially dark-green leafy and deep-yellow vegetables,
such as spinach or carrots.
- Fruits, such as melons, berries, and citrus fruits, or juices, such
as orange or grapefruit.
- Meat, poultry, eggs, fish, and dried beans (for example, navy, kidney,
or black), especially products low in fat, such as lean meat and poultry
prepared without skin.
- Dairy products, such as milk, yogurt, and cheese, especially low-fat
or fat-free dairy products.
- Grains, especially whole grains, and legumes, such as lima beans
or green peas.
Limit calories and saturated fat.
Foods high in saturated fats are high in calories, so they can cause
weight gain. They also increase your cholesterol levels. Try to limit:
- High-fat dairy products such as ice cream, butter, cheese, cream,
and whole milk.
- Meats high in fat.
- Palm and coconut oils and lard.
Unsaturated fats do not raise cholesterol levels. Foods with unsaturated
fat include vegetable oils, fish, avocados, and many nuts.
Watch portion sizes.
Don't choose "super" or other oversized portions. Be aware
of how much you eat.
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