A Beginner's Guide to a Healthier Diet
Reviewed 2001 by Anne Tabor, MPH, RD/LD
Supervisor, Nutrition Services,
Center for Disabilities and Development
Most of us know that we should "eat healthier."
We know that a "high fat, high cholesterol diet" is bad for our health.
But we are a little uncertain about what, exactly, we need to change.
Redesigning YOUR diet
Some simple guidelines can help you understand what you can do to change your eating patterns for the better.
1. Eat fewer foods that come from animals.
Cholesterol is found only in foods that come from animals, such as:
- Meat
- Eggs
- Chicken
- Dairy products: Milk, butter, cheese, yogurt
2. Eat less fat.
Cut down on foods that contain the kinds of fat that help cause heart
disease.
Avoid:
Cooking oils, Gravies, Cream sauces, Margarine, Dairy products (milk,
yogurt, butter, cheese), Meats, Fried foods, and Poultry.
3. Eat more fruits, vegetables, and grains.
These foods are high in vitamins, minerals, and carbohydrates for energy.
4. Eat more high-fiber foods.
Fiber is found only plant foods. It is important because it improves bowel
function, lowers the risk for heart disease, and may lower the risk for
certain cancers. You'll find fiber in:
- Beans and peas
- Fruits
- Vegetables
- Whole-grain breads and cereals
Some of fiber's benefits come from other components present in these foods, not just from the fiber itself. That is why it is better to get fiber from foods than from supplements.
5. Follow the "five a day" plan.
Every day, eat at least 5 servings of fruit, vegetables, or grains.
How much is a serving? A serving equals:
- One whole fresh fruit (i.e - an apple or an orange)
- One cup raw vegetables (i.e. - carrot sticks or slices of fresh zucchini)
- 1/2 cup cooked/canned (i.e. - any fruit or vegetable)
- 1/2 cup unsweetened juice (i.e. - any fruit or vegetable)
It's not really all that complicated to create a healthier diet.
- Follow the "five a day" plan.
- Eat a varied diet each day.
- Cut down on fats.
- Eat more fruits, vegetables, and whole grains each day.
You'll feel better and be healthier!
Find more information about this subject in the online catalog of our Disability Resource Library.
