Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer , and diabetes Expand your range of healthy choices to include a wide variety of delicious foods. Learn to use guidelines and tips for creating a satisfying, healthy diet.
Here are some tips for how to choose foods that improve your health and avoid foods that raise your risk for illnesses.
1. Eat enough calories but not too many. Keep a balance between your calorie intake and calorie expenditure — that is, do not eat more food than your body uses. The average recommended daily supply is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.
2. Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods — especially vegetables, whole grains, or fruits — that you don¡¯t normally eat.
3. Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants.
4. Eat plenty of fruits, vegetables, grains, and legumes — foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce.
5. Drink more water. Our bodies are about 75 percent water. Water is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder*, of waste products and toxins.
6. Limit sugary foods, salt and refined-grain products.
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