Good Food

When you commit to a healthy lifestyle, you can reduce your risk of certain conditions. These include obesity, diabetes, heart disease, and cancer. If you’re worried, try making small changes to your diet over time. Talk with your family doctor or a dietitian if you have questions and visit our website to read updated articles and buy dates online.

Being healthy is more than a diet, it’s a lifestyle. Combine healthy food choices with regular exercise and smart habits. Adults should get at least 150 minutes of moderate exercise each week. Children and teens should get at least 60 minutes of exercise every day. If you smoke, you should quit. You also should limit your alcohol intake. Women should have no more than one drink per day. Men should have no more than two drinks per day. Talk to your doctor if you need help quitting alcohol or smoking.

Questions to ask your doctor

How many servings should I eat from each food group?

If I’m on a strict diet, such as vegetarian or vegan, how can I make healthy food choices?

If I’m thin, can I simply eat whatever I want?

Grains

Try not to eat rich sweets, such as doughnuts, rolls, and muffins. These foods often contain calories made up of more than 50% fat. Lighter options, such as angel food cake, can satisfy your sweet tooth without adding fat to your diet.

Hot and cold cereals usually are low in fat. However, instant cereals with cream may contain high-fat oils or butterfat. Granola cereals also may have high-fat oils and extra sugars. Look for low-sugar options instead.

Meat

Baking, broiling, grilling, and roasting are the healthiest ways to prepare these meats. Lean cuts can be pan-broiled or stir-fried. Use either a nonstick pan or cooking spray instead of butter or margarine. Avoid serving your protein with high-fat sauces and gravies.

Non-meat proteins

Non-meat options include dry beans, peas, and lentils. They offer protein and fiber without the cholesterol and fat of meats. These are staple foods for people who are vegetarian or vegan. You can swap beans for meat in recipes, like lasagna or chili.

TVP, or textured vegetable protein, also is available. It is found in vegetarian hot dogs, hamburgers, and chicken nuggets. They are low-fat, cholesterol-free substitutes to meat.

Fats & Sweets

It is important that you stay hydrated for your health. However, sugar-sweetened drinks contain lots of sugar and calories. This includes fruit juices, soda, sports and energy drinks, sweetened or flavored milk, and sweet tea. Substitute water and other zero-calorie drinks. Water is great for your overall health and helps balance your weight. Specific water requirements differ based on your size and activity level. However, everyone should be drinking at least 64 ounces of water a day.