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  • Date :
  • 5/23/2007

Eat A Variety of Foods

variety of food

 An apple a day keeps the doctor away; so do many other fruits!

1. Eat a variety of foods:

Choose foods from five the major food groups:

 (a) Vegetables; (b) Fruits; (c) Breads, cereals, rice and pasta; (d) (Skim or low-fat) milk, yogurt and cheese. (e) Lean meats, poultry and fish; dried beans, peas, nuts and eggs.

2. Maintain A Healthy Weight:

Check to see if you are of a healthy weight (average range of weight related to your height). If not, set reasonable weight goals and try for long-term success through well-balanced habits of diet and exercise.

3. Choose A Diet Low In Fat 

(30% or less of calories), saturated fat (about 10% of calories), and cholesterol (300 mg or less):

 Maintain a desirable level of blood cholesterol. In adults, this is under 200 mg per dl. If cholesterol levels are higher, it is recommended that appropriate medical advice is followed on diet and, if necessary, medications. Eat plenty of vegetables, fruits and whole grain products, lean meats, fish and poultry without skin, low fat and skimmed dairy products. Use fats and oils sparingly.

4. Choose A Diet with Plenty of Natural Fiber:

 In addition to fresh vegetables, eat more dried beans and peas, fresh and citrus fruits, whole grain breads and cereals, pastas and rice.

5. Use Salt and Sodium in Moderation:

 Use table salt sparingly if at all. Consider using foods that are naturally lower in sodium, such as, fresh and frozen vegetables (rather than canned), cereals, pastas and rice cooked without salt; low fat and skimmed milk or yogurt rather than most cheeses; fresh lean meats, poultry, and fish rather than canned or processed items; fresh foods prepared without salt or salty condiments (e.g. tomato sauce or soy sauce) instead of frozen dinners or packaged meals.

6. Use Sugars in Moderation:

Select food products that preferably are packaged without added sugars. Check food product ingredient lists for added sugars, raw sugar, honey, syrup, molasses, corn syrup and other sweeteners.

Courtesy World Health Organization (WHO)


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