Nutrition Tips for a Healthy Lifestyle
July 08, 2015
Every time you pick up a magazine, change the channels on your television or radio, someone is telling you how you eat. Unfortunately, not all the advice is sound. For the most part, good nutritional habits are based on common sense. Moderation and variety should be considered when choosing all foods. Below is a list of general dietary recommendations which are based on nationally recognized nutritional guidelines. Modifications may be necessary for those with specific health needs. Once you have incorporated these guidelines into your daily meal plans, relax and enjoy eating for health.
- Eat a variety of foods. Accomplish proper dietary selections by using the USDA Food Guide Pyramid. It is important to become familiar with the portion sizes for all food groups and choose the right amount for your calorie needs. Visit mypyramid.gov for pyramid guide guidelines and information.
- Choose a diet low in total fat. Eat no more than 30% of your calories from fat. More specifically limit your fat intake to 50 grams or less a day. Specific high fat foods to limit include:
All Fried Foods
High Fat Lucheon Meats
Whole and 2% Milk
1/2 and 1/2 Heavy Cream
High Fat Cheeses
High Fat Salad Dressings
High Fat Bakes Goods
High Fat Snack Foods
Granola-Type Cereals Cheesecakes
- Choose a diet low in saturated fat (animal and hard fats at room temperature). Substitute vegetable oils (specifically canola and/or olive oil) and soft tub margarine for hard fats.
- Eat foods high in fiber. Eat six or more servings of a combination of whole grain breads, cereals, pasta, grains, brown rice, and legumes (beans, peas, lentils).
- Eat a variety of fruits and vegetables. Eat at least five servings or more of a combination of vegetables and fruits, especially green, yellow, red, and orange vegetables, and fruits.
- For those over the age of 21 and drink alcoholic beverages, do so in moderation, no more than 1-2 drinks in one day.
- Limit salt and high sodium foods. These include, processed cheeses, processed meats, most canned products, pickles, olives, salted snack foods, most convenience mixes, ketchup, mustard, soy sauce, MSG, bouillon cubes salad dressings, frozen dinners, and fast food meals. Try herbal seasonings as a substitute for salt.
- Maintain an adequate intake of foods containing calcium. Consume daily servings of nonfat dairy products and dark-green vegetables.
- Maintain a healthy weight; balance food intake with physical activity.
- Maintain protein intake at moderate levels. Avoid a high animal protein diet. Chooses small servings of lean meats, fish, poultry, and use more legumes and other vegetable protein sources. Choose vegetable protein sources include: beans, peas, lentils, soybeans, and tofu.
- Avoid daily use of dietary supplements in excess of the recommended Daily Values (%DV) unless under professional supervision. Read the labels of supplements for Daily Value information.
- Use sugars in moderation. Avoid regular use of high sugar foods, sweets, and beverages.