Eating right is important to your health and your familys health. Eating right can reduce the risk for death or disability due to chronic diseases such as heart disease, certain cancers, diabetes, stroke, and osteoporosis.

According to the U.S. Department of Health and Human Services, only three percent of all Americans meet four of the five recommendations for the intake of grains, fruits, vegetables, milk products, and meat and bean food groups. Only one-fourth of U.S. adults eat the recommended servings of fruits and vegetables each day.

Unfortunately, poor eating habits are usually established during childhood. And currently more than 60 percent of young people eat too much fat, and less than 20 percent eat the recommended servings of fruits and vegetables.

Eating Healthier

If you are at risk for chronic diseases due to extra weight or family medical history, talking through dietary changes with your family doctor is always recommended.

Eating right is important to your health and your familys health. Eating right can reduce the risk for death or disability due to chronic diseases such as heart disease, certain cancers, diabetes, stroke, and osteoporosis. Eating right can give you more energy and make you feel better too!

Once you choose to work toward a healthier you, remember that you shouldn’t try to change everything at once Small Changes Change Everything! Whether you want to lose weight, lower cholesterol or blood pressure, feel better, or set a better example for your family, its good to set a realistic goal (once you reach it you can always set another one).

Many people find it helpful to write down their goals, food intake and physical activity journal/diary. This approach helps you to recognize bad habits and record successes. Your nutritional goals should work towards incorporating the following elements:

• Eat at least five servings of fruits and vegetables per day

• Choose a diet that is low in saturated fat and cholesterol and moderate in total fat, salt and sugar

• Choose a variety of grains daily, especially whole grains

• Eat a wide variety of foods, including foods from every food group

• Balance the calories you eat with those you burn

• Be sure to see the Dietary Guidelines for Americans—this comprehensive guide will help you set goals in line with current national recommendations.

Some small changes to start with:

If you normally eat/drink this…then try this instead!

• Use whole or 2% milk…Use fat free milk
• Drink soda…Drink diet soda or 100% juice
• Eat dessert…Eat fruit for dessert
• Have second helpings…Put the food away as soon as you serve
• Eat big portions…Eat off a smaller plate
• Eat a lot of white bread or pasta…Go for a variety of whole-grain foods
• Use butter…Try oils low in saturated fats
• Eat fast food on the road…Pack fruits and vegetables for car rides
• Eat red meat…Use lean cuts skinless chicken or turkey
• Snack on chips and junk food…Keep fruits and veggies in the fridge
• Skip breakfast…Try eating a healthy breakfast each day
• Fry your food…Grill or roast your food instead

Submitted by Rob Anderson.

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