Eat Right

Below for tips on eating healthy. Heart disease, some cancers, stroke, diabetes and damage to your arteries can be linked to what you eat. Fiber, fruits and vegetables can help reduce your risk of some cancers. Calcium helps build strong bones.

What to eat
* 2 to 4 servings of fruits and 3 to 5 servings of vegetables a day
* 6 to 11 servings of bread, cereal, rice and pasta a day
* 2 to 3 servings of low-fat or fat-free milk, yogurt and cheese a day
* 2 to 3 servings of meat, poultry, fish, dry beans, egg whites or nuts a day
* Lots of fiber (found in whole-grain breads and cereals, fruits and vegetables)

What not to eat
* Saturated fat. Saturated fats include animal fats, hydrogenated vegetable fats and tropical fats (coconut and palm oil). A high-fat diet increases your risk of heart disease, breast and colon cancer, and gallbladder disease.
* Sodium. Sodium, found in table salt and some foods, increases blood pressure in some people. Don't cook with salt, avoid prepared foods that are high in sodium and add salt sparingly, if at all, when you're eating.


What's a serving?

Fruits
1 medium piece of fresh fruit
1/2 cup chopped or canned fruit
3/4 cup fruit juice
1/4 cup dried fruit

Vegetables
1 cup raw, leafy vegetables
1/2 cup other vegetables, cooked or raw
3/4 cup vegetable juice

Grains
1 slice of bread or a small roll
1/2 bagel or English muffin
1 oz. cold cereal
1/2 cup cooked cereal, rice or pasta
3 or 4 small or 2 large crackers

Dairy
1 cup milk or yogurt
1 1/2 oz. natural cheese
2 oz. processed cheese

Proteins
2 to 3 oz. cooked lean meat, poultry or fish
1/2 cup cooked dried beans
1 egg white
2 tablespoons peanut butter

American Academy of Family Physicians