Nutrition – Healthy Eating

What is a healthy diet?

What we eat does have an enormous impact on our health. Fat, cholesterol and salt are all linked to heart disease and stroke and we can moderate their impact by making healthy food choices. A good basic approach to healthy eating is to eat and drink in moderation and to make smart food choices that provide a well-balanced diet. According to the American Heart Association, your daily diet should have:

  • 30% or less of total calories from fat.
  • No more than 7% to 10% of total calories from saturated fat.
  • Less than 200 to 300 milligrams of cholesterol.
  • No more than 2300 milligrams of sodium.

GRAINS

  • Choose whole grain products at least 3 of the 6
  • Recommended daily servings.
  • Look for whole grain cereals and breads with 3 or more grams of fiber per serving.
  • Choose whole grain pasta, rice, cereals, breads and crackers for more fiber and with little or no added fats.

FRUITS

  • Eat 3 to 5 servings of fruits each day.
  • Avoid fruits in heavy syrups. They should be packed in their own juice or water.
  • Fresh fruits have higher fiber than canned fruits.
  • Look for juices that contain 100% juice.

VEGETABLES

  • Eat 3 – 5 servings of vegetables each day.
  • Choose a variety of vegetables including dark green, red or orange colored vegetables.
  • When possible choose fresh or frozen with no salt added.
  • Rinse and drain canned vegetables before using.