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Action Guide for
Healthy Eating |
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Most people
are busy these days. They have less time than they used to for
shopping and for planning what to eat. This guide is designed to make
it easy to fit low-fat, high-fiber eating into busy schedules.
Much research in the last few years has shown that the way people
eat has a lot to do with how healthy they are - and how healthy they
stay. This research has also shown that eating a healthy diet, low in
fat, high in fiber, with plenty of fruits and vegetables, may help to
lower cancer risk.
People have heard the message. They've begun to make changes in the
foods they choose and the ways these foods are cooked and served.
Still, most people are eating too much fat and not enough fiber and
fruits and vegetables. And people have questions about which choices
to make. |
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Question:
What can I eat to help stay healthy and lower cancer risk? Answer:
Experts agree that the best choice is a healthy, balanced diet
that is low in fat, moderate in calories, and rich in fiber. It means:
Eat lots of fruits and vegetables, grains, and beans.
Include some lean meats and low-fat dairy products.
Go easy on fats.
Question:
How can I do this easily? I want to eat right, but I don't want to
give up a lot of foods that I like. Answer:
You don't have to give up your whole life's eating habits. A few
small actions can make a difference. Here are two examples:
Switch to reduced -- or nonfat salad dressing. Regular salad
dressing has about 160 calories and 18 grams of fat in a modest
2-tablespoon serving!
Next time you have toast, try whole wheat with jelly, fruit
spread, or jam instead of white bread with butter. You'll cut back on
fat, and you'll get more than twice the fiber.
Question:
How do I get started? Answer:
This booklet shows you how to make a few easy changes in the foods you
choose.
On the following pages, you will find three action lists that
suggest new ways to choose and serve the foods you know and like. The
lists follow the dietary guidelines of the National Cancer Institute
(NCI). These guidelines are also consistent with the USDA/DHHS Dietary
Guidelines for Americans. Choose healthy eating actions to:
Cut back on fat.
Increase the fruits, vegetables, and grains you eat.
Increase the fiber in your diet.
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As you read through the lists, you may find that you already are
following some of the suggestions. If so, try actions that are new for
you. Start with two or three actions that you think you can do easily,
and repeat them over time.
They will soon become second nature, and you can add others to the
list. If it helps, keep the action list posted as a reminder. |
To Your Success,
UniqueAdvice Team
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