|NHC ANNAPOLIS HEALTH PROMOTION|
||Contact Health Promotion at: |
The National Institute of Health (NIH) developed the information below. Much research has shown that eating a healthful diet, low in fat, high in fiber, with plenty of fruits and vegetables helps improve your health.
|Eat less fat. By eating less fat you may:|
Lose or maintain your weight by reducing calories
Reduce your risk of heart disease
Lower blood cholesterol levels
Possibly reduce your risk of cancer|
|What to do|
Use reduced-fat or nonfat salad dressings, spreads, mayonnaise, margarine, or mustard.
Use high-fat foods only sometimes, choose more low-fat and nonfat foods.
Use lemon juice, herbs, thinly sliced green onions, or salsa on vegetables or salad.
Use small amounts of high-fat toppings.
Switch to 1 percent or skim milk, and other nonfat or low-fat dairy products.
Use smaller amounts, low-fat or fat-free cheeses.
Try popcorn without butter or oil for an unsweetened treat.
Avoid french fries and other fried foods and desserts. Eat a very small serving or share with a friend.
Choose small portions of lean meats, fish, and poultry and use low-fat cooking methods; trim off all fat from meat, remove skin from poultry.|
|Eat more fruits and vegetables:|
Most are low in calories and fat
They are a good source of vitamins and minerals and provide fiber
May help reduce cancer risk
It is easy to do|
|What to do|
Buy many kinds of fruits and vegetables so you have plenty of choices
Use fruits and vegetables that go bad easily first, save the rest for later in the week
Pack a piece of fruit or some cut-up vegetables for lunch
Microwave or steam fruit and vegetables for dinner
Increase portions of fruit and vegetables; season with herbs, spices, and lemon juice
Choose fruit for dessert
Try a dish that features beans at least once a week
Serve soup made from peas or beans once a week or more
Try black-eyed peas or black beans as a vegetable side dish with meat or fish
Add beans to salads. Kidney beans, three-bean salad, or chickpeas are featured at many salad bars|
|Eat Whole Grains|
They are low in fat
They are good sources of fiber, vitamins, and protein
They can be fixed and eaten in many ways |
|What to do|
Choose whole grain varieties (whole wheat, bran, oatmeal, or multigrain)
Choose a whole grain hot cereal (oatmeal, wheat), or a cold breakfast cereal that provides at least 4 grams of fiber per serving
Use at least half-whole wheat flour in recipes that call for flour|