Healthy Eating

Good eating habits can do more than help you and your family stay healthy—they can even help improve your health. Studies have found that eating a diet high in fruits and vegetables—which contain vitamins, fiber, and other valuable nutrients—can help lower your risk of heart disease, diabetes, high blood pressure, and certain types of cancer. But health is only one of the reasons why we make certain choices when it comes to food. Eating is also one of life’s pleasures. And there is no reason not to enjoy all kinds of foods; just don’t overdo it. The key to healthy eating is balance. Eating a balanced diet means eating a variety of foods that supply the calories and nutrients you need without excess fat, salt, sugar, or alcohol.

The Food Groups

 You need more than 50 nutrients from food daily, including those that supply calories (carbohydrates, protein, and fat) and those that help with various body functions (vitamins, minerals, and water). Despite claims to the contrary, there are no known advantages to consuming large quantities of a specific nutrient or food. Each day, you should eat a variety of foods from each food group to get the nutrients you need.

Bread, Cereal, Rice, and Pasta

Foods in the bread, cereal, rice, and pasta group have carbohydrates to give you energy, as well as B vitamins and iron. Use whole grains—100 percent whole wheat bread, barley, oats, quinoa, and brown rice—to give your meals a boost of fiber. Go easy on sugary and high-fat choices, such as cookies and cake.

Fruits and Vegetables

Fruits and vegetables provide fiber and vitamins A, C, and E. To get the most nutrients, choose deeply colored fruits and vegetables, such as cantaloupe, oranges, berries, tomatoes, and squash. Eat a variety of fruits and vegetables each day. Limit fruit juices, which are low in fiber and high in calories.

Milk, Yogurt, and Cheese

Dairy products are excellent sources of calcium and also provide protein. Choose nonfat or low-fat products, such as skim milk, to get nutrients without adding a lot of fat and calories.

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

 Meat, poultry, fish, dry beans, eggs, and nuts provide protein and iron. Choose lean cuts of meat. When preparing, trim the fat, remove skin from poultry, and drain any grease used in cooking.

Fats, Oils, and Sweets

Fat is an essential nutrient, but many foods in this group—including cream, butter, gravy, and salad dressing—provide a lot of calories with few nutrients. Limit the amount of foods you eat from this group, keeping your fat intake at less than 30 percent of your total calories.

Serving Sizes

A serving is defined by common measurements, such as cups, ounces, or pieces. Eating the right number of servings and the correct portion size is important to get the calories and nutrients you need. The Food Pyramid was created by the U.S. Department of Agriculture (USDA) to show how much food you should eat from each of the food groups every day. The amount of food you need differs, depending on your age, gender, and activity level. For guidelines in meeting your needs, visit www.MyPyramid.gov .

For some people, the recommended number of servings in the food pyramid may sound like a lot of food. Actually, the serving sizes in the food pyramid are smaller than those most Americans are used to. Serving sizes for each food group are listed next.

Bread, Cereal, Rice, and Pasta

• 1 slice of bread

• 1⁄2 cup cooked cereal

• 1 cup dry cereal

• 1 6-inch tortilla

• 1⁄2 cup cooked rice or pasta

• 1⁄2 cup cooked bulgur

Fruits

• 1 medium fruit

• 1⁄2 grapefruit

• 1⁄2 cup cut-up fruit, berries, canned, cooked, or frozen fruit

• 1⁄4 cup dried fruit

Vegetables

•  1⁄2 cup cooked vegetables

•  1 cup raw, leafy vegetables

•  1⁄2 cup chopped raw vegetables

•  1 small potato

•  3⁄4 cup vegetable juice

Milk, Yogurt and Cheese

• 1 cup (8 ounces) milk or yogurt

• 11⁄2 ounces hard cheese

• 2 ounces processed cheese

• 1 cup of cottage cheese (equals half a serving)

Meat, Poultry, Fish, Dry Beans, Eggs and Nuts

The following equal 1-ounce servings for this food group:

• 1 ounce meat, poultry, or fish

• 1 egg

• 1 tablespoon peanut butter

• 1⁄4 cup lentils, peas, or dry beans

• 1⁄4 cup tofu

 Here are a few common portions and ounce equivalents

• 1⁄2 cup tuna = 3 to 4 ounces

• 1 salmon steak = 4 to 6 ounces

• 1 medium pork chop = 3 to 4 ounces

• 1 chicken breast half = 3 ounces

• 1⁄4-pound hamburger patty = 3 ounces

• 1 cup split pea soup = 2 ounces

Special Concerns

Saturated Fat and Cholesterol

Foods high in saturated fats, trans fatty acids, and cholesterol tend to raise levels of cholesterol in the blood. Limit the amount of saturated fat and cholesterol in your diet. Foods high in saturated fats include high-fat dairy products and meats, lard, palm oil, and coconut oil. Foods high in trans fatty acids include baked goods made with shortening, such as crackers and cookies. Foods high in cholesterol include liver and other organ meats, egg yolks, and dairy fats.

Calcium

Calcium requirements depend on your age, gender, and health status. Try to eat at least two or three servings of low-fat dairy products each day. If you don’t like dairy products or can’t tolerate them, try processed foods that have been fortified with calcium, such as orange juice and breakfast cereals.

Salt and Sodium

Most people get too much salt in their diet. Limit the amount of salt you add to your food—use herbs and spices to flavor your food instead. Limit fast, convenience, and canned foods to keep your sodium intake under control.

Alcohol

Alcoholic beverages supply calories but few nutrients. If you drink alcohol, do so in moderation. Drinking in moderation is defined as no more than one drink per day for women and no more than two drinks per day for men. (One drink equals 12 ounces of beer, 5 ounces of wine, or 11⁄2 ounces of 80-proof liquor.) Although research has shown that drinking alcohol in moderation may have some health benefits, the evidence is not strong enough to make it worthwhile to start drinking if you don’t. Too much alcohol can cause a number of health problems.

Dietary Supplements

Although most people don’t need dietary supplements, some people with special nutrition needs can benefit from them. Some supplements can be harmful in large amounts. Talk to your doctor about whether you need dietary supplements and how much to take.

Food Safety

Eating even a small portion of food that’s been contaminated by bacteria or viruses can make you sick. Follow these steps to make sure the food you eat is safe.

• Wash your hands before eating.

• Wash fruits and vegetables thoroughly.

• Use special care when handling meats. Wash all utensils, countertops, and anything else that comes in contact with raw meat.

• Cook all meat, poultry, and seafood thoroughly.

• Drink only pasteurized milk and juices.

• Store foods at low temperatures (below 40°F) to minimize bacterial growth. Thaw food in the refrigerator, not on the kitchen counter.

• In restaurants, avoid foods that may have bacterial contamination, such as salad bars, sushi and raw or undercooked meat, shellfish, poultry, and eggs.

Healthy Eating Tips

• Follow the Food Pyramid; use plant foods (fruits, vegetables, and whole grains) as the base of your diet. These foods make you full with fewer calories, promote digestion, and include protective substances that can prevent disease.

• Eat baked, grilled, and broiled foods rather than fried foods.

• Plan ahead. Know what you are going to have for supper before the day begins.

• Add fruit as the sweet treat at the end of a meal or as a snack.

• Drink water instead of soft drinks and sweetened beverages such as sports drinks and lemonade.