Nutritional Guidelines

Here is a set of common dietary guidelines offered by six national health organizations* as protection against the major chronic diseases:

• Eat a variety of foods.
• Choose most of what you eat from plant sources.
• Eat at least 5 servings of fruits and vegetables every day.
• Eat at least 6 servings of whole-grain foods each day.
• Minimize the high-fat foods you eat, especially those from animal sources.
• Choose low-fat, low-cholesterol foods.
• Limit the amount of simple sugars in your diet.

Remember—your healthcare professional can help you determine the daily calorie intake that is right for you.

*The American Heart Association, the American Cancer Society, the American Dietetic Association, the American Academy of Pediatrics, the National Institutes of Health, and the American Society for Clinical Nutrition

How to Cut the Fat?

1. Decrease portion sizes, especially of high-fat foods.
2. Eat more whole grains, fruits and vegetables.
3. Use leaner cuts of meats (white meat of poultry without skin; fish; round or loin cuts of beef; loin cut of pork).
4. Use non-meat sources of protein (beans, peas and lentils).
5. Choose low-fat (1%) or nonfat dairy products.
6. Cut down on the use of added fats (butter, margarine, mayonnaise, salad dressing) or use low-fat alternatives.

Do you know what your Body Mass Index (BMI) is? Your Body Mass Index is a measure of weight that takes height into account. Higher BMIs are often associated with increased risk of type 2 diabetes, high cholesterol, high blood pressure and heart disease. Calculate yours right now.