Healthy Balanced Eating

Healthy Balanced Eating
What is it?
*Good Food Habits- eating whole grains, fresh fruits with a minimum of 4 pieces
or 4 cups per day, fresh or cooked vegetables with a minimum of 4 to 5 cups
per day, low fat milk 2-3 cups per day choosing a low fat milk, Lean
meats and poultry; Fish, Chicken (no skin), dried peas/beans, eggs,
nuts/seeds, Increase water and water based drinks- 8 to 10 cups/day
*AVOID- refined grains, cured meats, processed meats, luncheon meats,
pizza, lasagna, casseroles, macaroni and cheese, cakes, pies, pastries, rich
desserts, cookies, milkshakes, fried foods, loaded baked potato
Americans:
*Spend- > 30 billion dollars on diet plans yearly, potions, products
*Cancer Medical Costs- > $35 billion a year, > $104 billion loss of productivity
*Diabetes Cost- p
*Hypertension Costs- p
*Cancer Prevention- Quit Smoking, reduce alcohol, increase fresh fruits, vegetables,
whole wheat breads and grains
*Diabetes Prevention- Weight loss, exercise, eating low fat foods, fresh fruits/veggies
*Hypertension Prevention- Weight loss, exercise, lower salt intake, decrease caffeine
*Choose- Whole wheat or whole grain, look for 3 grams of fiber per serving,
brown rice, whole grain pasta, whole wheat or oat flour instead of white
-Increase- Fiber in your diet plan to help prevent cancer, obesity, hypertension
*Maintain a Healthy Weight- prevents heart disease, high blood pressure, diabetes,
gallstones, some cancers, osteoarthritis
What can I do?
*See your Physician- ask about diet, exercise, alcohol, and smoking for you
*See RD- for help as needed *See FFF RD- on line for help
*Goal- 25-30 gm./Fiber/day, Balanced Diet- Whole Grains, Fresh Fruits/Vegetables,
Low Fat Dairy, Lean Meats, 8-10 cups/Fluid/day, Mono/Polyunsaturated Fats
*Try a Smoothie- Low Fat Yogurt, Low Fat Milk, favorite fresh fruit use 1 cup
of each and may want to garnish with a piece of fresh fruit
*Exercise- is also a key ingredient in good health, start with 15 minutes per day
and set realistic goals for you and your family, work together as a team