Download Eating Well: Tips to help you Get and Stay Healthy We all know that

Eating Well: Tips to help you Get and Stay Healthy
We all know that food plays a big part in our lives. However, it’s important to
make smart food choices to protect your health. A healthy diet can reduce your
risk of Coronary Artery Disease (including heart attacks), Stroke, high Blood
Pressure, high Cholesterol, Obesity, Diabetes and more. We may think that good
food and good times go together, but few things are more important than your
health! Healthy eating will not only help you control your weight, cholesterol,
blood pressure, and blood sugar (if you are Diabetic), it can also help you feel
better!
By following the tips listed below, you will be eating healthier and reducing your
risks for heart disease and many other illnesses. The list might seem intimidating –
so try one or two changes at a time. After a while, you will notice results and it will
get easier. Keep this sheet handy (perhaps on the refrigerator) as a daily reminder
that you are making a healthy lifestyle an important priority in your life! We are
always available to help – but it’s up to YOU!
1. Eat a variety of foods from all food groups to get the most nutrients from your food.
 Eat whole grains, such a brown rice and whole wheat bread. There are many low-fat
breads, cereals, crackers, pasta, and rice available.
 Add fresh vegetables to your meals, such as carrot sticks or steamed broccoli.
 Reach for fresh fruits for snacks or dessert.
 Eat different lean protein foods. Enjoy red or black beans, fish, and poultry with no
skin; limit red meat.
 Try non-fat dairy foods such as nonfat yogurt, low-fat cheeses and skim milk.
 Limit or avoid foods and beverages with added sugar – they contain little or no
nutritional value.
2. Eat less fat in the foods you eat.
 Bake, broil, steam, grill, roast or microwave foods instead of frying.
 Trim off all visible fat from meats, and take the skin off chicken before cooking.
 Eat fewer fatty foods, such as butter, egg yolks, high-fat dairy products, and creamy
sauces.
 Use skim or, 1% for drinking or cooking. Avoid whole milk and high fat cheeses, even
2% milk is considered higher in fat.
 Check labels to choose foods with monounsaturated instead of saturated fats to help
reduce cholesterol.
 When you eat foods with fat, choose healthier fats in small amounts, such as olive
oil, olives or nuts.
3. Watch the size of your portions!
 One serving of meat or poultry is 3-4 ounces (about the size of a woman’s palm,
excluding fingers).
 Eat five or more servings of fruits and vegetables each day.
 Use no more than 3 Tablespoons per day of fats or oils for salads, cooking or baking.
 Fill ½ your plate with salad or non-starchy vegetables, ¼ with protein, and ¼ with
grains or starch.
4. Cut down on salt.
 Take the salt shaker off the table!
 To add flavor, season foods with spices, herbs or lemon juice. (Limit spices that end
with the word “salt”.)
 Eat fewer canned foods, which are often high in salt (and also lower in nutrients).
5. Eat more foods with fiber.
 Eat plenty of fresh fruits and vegetables at meals and as snacks.
 Choose foods like oatmeal, oranges, pears, carrots, kidney beans, lentils, and whole
wheat bread.
 Eat six or more servings of high fiber foods daily.
 Eat garden salads, topped with a small amount of low-fat dressings.
6. Make a plan... and reward yourself for sticking to it!
 Use a daily log or diary to record food intake. This is also great for exercise, BP or
blood sugar.
 Set daily, weekly and/or monthly goals. Choose a reward when you achieve your
goals along the way.
 Find a buddy to join you in your efforts to eat healthier, get more active, lose weight,
stop smoking, etc…
 If you have a setback, forgive yourself and move on. Don’t get discouraged – start
again!
Important Information…from your Doctor at