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1.
Eat a variety of nutrient-rich foods. You need more than 40 different nutrients
for good health, and no single food supplies them all. Your daily food
selection should include bread and other whole-grain products; fruits;
vegetables; dairy products; and meat, poultry, fish and other protein foods..
2.
Enjoy plenty of whole grains, fruits and vegetables. Surveys show most people
don\'t eat enough of these foods. Do you eat 6-11 servings from the bread,
rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4
servings of fruit and 3-5 servings of vegetables? If you don\'t enjoy some of
these at first, give them another chance. Look through cookbooks for tasty ways
to prepare unfamiliar foods.
3.
Maintain a healthy weight. The weight that\'s right for you depends on many
factors including your sex, height, age and heredity. Excess body fat increases
your chances for high blood pressure, heart disease, stroke, diabetes, some
types of cancer and other illnesses. But being too thin can increase your risk
for osteoporosis, menstrual irregularities and other health problems.
4.
Eat moderate portions. If you keep portion sizes reasonable, it\'s easier to
eat the foods you want and stay healthy.
Did you know the recommended serving of cooked meat is 3
ounces, similar in size to a deck of playing cards? A medium piece of fruit is
1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4
servings.
5.
Eat regular meals. Skipping meals can lead to out-of-control hunger, often
resulting in overeating. When you\'re very hungry, it\'s also tempting to
forget about good nutrition. Snacking between meals can help curb hunger, but
don\'t eat so much that your snack becomes an entire meal.
6.
Reduce, don\'t eliminate certain foods. Most people eat for pleasure as well as
nutrition. If your favorite foods are high in fat, salt or sugar, the key is
moderating how much of these foods you eat and how often you eat them. Choosing
skim or low-fat dairy products and lean cuts of meat such as flank steak and
beef round can reduce fat intake significantly. If you love fried chicken,
however, you don\'t have to give it up. Just eat it less often. When dining
out, share it with a friend, ask for a take-home bag or a smaller portion.
7.
Balance your food choices over time. Not every food has to be \"perfect.\" When
eating a food high in fat, salt or sugar, select other foods that are low in
these ingredients.If you miss out on any food group one day, make up for it the
next. Your food choices over several days should fit together into a healthy
pattern.
8.
Know your diet pitfalls. To improve your eating habits, you first have to know
what\'s wrong with them. Write down everything you eat for three days. Then
check your list according to the rest of these tips.
9.
Make changes gradually. Just as there are no \"superfoods\" or easy answers to
a healthy diet, don\'t expect to totally revamp your eating habits overnight.
Changing too much, too fast can get in the way of success.
10.
Remember, foods are not good or bad. Select foods based on your total eating
patterns, not whether any individual food is \"good\" or \"bad.\" Don\'t feel
guilty if you love foods such as apple pie, potato chips, candy bars or ice
cream. Eat them in moderation, and choose other foods to provide the balance
and variety that are vital to good health.
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