| Healthy Eating Tips |
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| There is no secret to
healthy eating. Be sure to eat a variety of foods, including plenty of
vegetables, fruits, and whole grain products. Also include low-fat dairy
products, lean meats, poultry, fish, and legumes. Drink lots of water and
go easy on the salt, sugar, alcohol, and saturated fat. Good nutrition
should be part of an overall healthy lifestyle, that also includes regular
physical activity, not smoking, and stress management. If you drink
alcoholic beverages, do so in moderation. Here are some tips for healthy eating at home, work, and elsewhere to help you get started. Try some of these ideas: Choose a variety of grains daily, especially whole grains. Choose a variety of fruits and vegetables. It's a good idea to eat five to nine servings of these foods a day. A serving is a medium-size piece of fruit; Ύ cup (6 fl. oz.) of 100 percent fruit or vegetable juice, ½ cup cooked or canned vegetables or fruit, 1 cup of raw leafy vegetables, ½ cup cooked dry peas or beans, or Ό cup dried fruit. It's easy to get your five to nine servings because fruits and vegetables come fresh, frozen, canned, dried, and as 100 percent fruit or vegetable juice.Be sure to wash fresh fruits and vegetables thoroughly in water. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. Eat foods that are high in fiber to help you feel full. Whole grain cereals, legumes (lentils and beans), vegetables, and fruits are good sources of fiber that may help you feel full with fewer calories. Choose snacks that are nutritious and filling. A piece of fresh fruit, cut raw vegetables, or a container of low-fat yogurt are excellent (and portable) choices to tide you over until mealtimes. Take these snacks with you for a healthy alternative to chips, cookies, or candy. Start using a scale and measuring cup to serve your food. Read food labels to determine serving sizes. One bowl of cereal may actually be two Ύ-cup servings. A small frozen pizza may contain up to three servings (check the nutrition information label). This could add up to more calories than you think youre getting. Being aware of serving sizes may make it easier to avoid those extra calories. Take your time! Eat only when you are hungry and enjoy the taste, texture, and smell of your meal as you eat it. Remember, it takes approximately 15 minutes for your stomach to signal your brain that you are full. If you choose to eat out, remember these important suggestions: Watch your portions. Portion sizes at restaurants (including fast food) are usually more than one serving, which can result in overeating. Choose smaller portion sizes, order an appetizer and a leafy green salad with low-fat dressing, share an entree with a friend, or get a "doggy bag" and save half for another meal. Choose beverages and foods to moderate your intake of sugars. Choose and prepare foods with less salt. If you drink alcoholic beverages, do so in moderation. |
| This brief guide
provides tips on planning a healthy and balanced diet, including plenty of
fruits, vegetables, and whole grains. |
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| This document is
provided solely for educational and informational purposes. Be sure to consult your doctor before making any major medical decision. |
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