Healthy Eating for Lifetime

A healthy diet can include all foods. Variety is important because no one food can provide all the nutrients the body needs for optimal health. Try new foods to tantalize your taste buds and to vary your nutritional intake.

We can make many choices within each food group. Choices may be made to increase intake of a specific nutrient like fiber or to decrease intake of fat. For example, in the protein-rich 'meat' group, beans are a low fat, high fiber option compared to ground beef, which is high in fat, especially saturated fat and low in fiber. In the fruit group, whole fruit is a higher fiber choice than fruit juice. In the dairy group a low fat choice such as 1% milk is a healthier choice than whole milk. If you are lactose-intolerant, calcium-fortified soy or rice milk are good alternate sources of calcium. Look for brands that have at least 25% of the Daily Value for Calcium and Vitamin D. When choosing breads or cereals, choose products that list “whole” grain as the first ingredient. These foods provide higher amounts of health-promoting fiber than other choices.

Foods containing essential nutrients can help us prevent disease and even restore our health. Finding a balance between foods that promote health and those that may be less nutritious is important for long term well being. Strive to choose foods that are better for your health more often.

Foods and beverages that are less nutritious do not have to be eliminated but should be consumed in moderation or eaten only occasionally. Making healthy food choices more often can make the difference between health and disease.

What and how much you eat and how much you exercise go hand in hand in controlling your weight. Energy expended must equal energy consumed to stay at the same weight. To lose weight you can eat less or exercise more. If you’re trying to lose weight, the best choice is to do both! Some ways to eat less include choosing smaller portions, consuming more raw fruits and vegetables, and limiting foods that are higher in calories, especially high fat foods, such as donuts and potato chips.

The healthiest way to reduce calorie intake is to reduce one’s intake of added sugars, solid fats and alcohol—they all provide calories, but do not provide essential nutrients. Fat has more than twice as many calories as carbohydrates of proteins. All fats have 9 calories per gram, compared to protein and carbohydrates, which have 4 calories per gram and alcohol which has 7 calories per gram.

Make physical activity a part of your day. Regular physical activity has been shown to reduce the risk of certain diseases, including high blood pressure, stroke, coronary heart disease, type 2 diabetes, colon cancer and osteoporosis. To reduce the risk of chronic disease and promote fitness, it is recommended that adults should be physically active at least 30 minutes each day. Increasing your physical activity level to 60 minutes of moderate activity each day will help manage your weight and increase your energy expenditure by about 150 to 200 calories. Adults who have previously lost weight may need 60 to 90 minutes of moderate physical activity daily to avoid weight gain.

Children and adolescents should engage in at least 60 minutes of physical activity on most, preferably all, days of the week.

Fats and oils are part of a healthful diet. Fats supply energy and essential fatty acids and serve as carriers for the absorption of the fat-soluble vitamins A, D, E, and K and carotenoids. Fats serve as building blocks of membranes and play a key regulatory role in numerous body functions. Dietary fat is found in foods from both plant and animal origin.

The type and amount of fat you eat makes a difference. High intakes of saturated fats, trans fats, and cholesterol increase the risk of unhealthy blood lipid levels which, in turn, may increase the risk of coronary heart disease. Other chronic health problems, such as obesity, may be caused or worsened by high fat diets.

Saturated fat and trans fats (fats that are solid at room temperature), appear to carry the greatest amount of risk. The main way to keep saturated fat intake low is to limit intake of animal fats that are found in foods such as butter, ice cream, bacon, sausage and fatty meats. To limit dietary intake of cholesterol, limit intake of foods such as eggs and organ meats.