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Family Health
Healthy Eating: Eat smart.
Before starting any type of eating plan be sure to talk with your health care provider first.
Develop a healthy eating plan for your family. Provide the adults in your family with foods that are low in fat, low in cholesterol, low in sodium and high in fiber. Encourage every family member to eat five to nine helpings of fruit and/or vegetables a day.
Consult your pediatrician or family practitioner about the fat and calorie requirements for children.
Here are some general guidelines to follow:
- Choose foods low in saturated fat
- Choose a diet moderate in total fat
- Choose foods low in cholesterol
- Cut down on sodium
- Know your personal "fat allowance"
- Eat five to nine helpings of fruit and/or vegetables a day
- Use the Food Pyramid as your guide
- Choose foods that are high in fiber
Choose foods low in saturated fat
Saturated fat raises your LDL - "bad" cholesterol level more than anything else you eat. It's found the most in animal foods like fatty cuts of meat, poultry with the skin, whole-milk dairy products, and in tropical oils like coconut, palm kernel, and palm oils. Most other vegetable oils are low in saturated fats. Foods that are low in saturated fat include fruits, vegetables, whole grain foods, and low fat or nonfat dairy products. Some processed foods (such as frozen dinners and canned foods) can be quite high in saturated fat - it' s best to check package labels before purchasing these types of foods.[ back to top ]
Choose a diet moderate in total fat
The good news is that you don't have to eliminate all fat from your diet! A diet moderate in fat will give you enough calories to satisfy your hunger, which can help you to eat fewer calories, stay at a healthy weight, and lower your blood cholesterol level. Keep in mind, though, that it's important to keep your total fat level within the levels on the chart below, depending on which diet you follow. You should substitute unsaturated fat for saturated fat, in order not to go over these levels.| Daily Fat Intake | ||
| TOTAL CALORIES
(per day) | TOTAL FAT*
(in grams) | SATURATED FAT**
(in grams) |
| 1500 | 50 | 15 |
| 1800 | 60 | 18 |
| 2000 | 65 | 20 |
| 2500 | 80 | 25 |
| Amounts are equal to 30 percent of total calories (rounded down to the nearest 5); the recommendation is to eat this much or less.
** Amounts are equal to 9 percent of total calories; the recommendation is to eat less than 10 percent of total calories as saturated fat. Each gram of fat is equal to 9 calories. | ||
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Choose foods low in cholesterol
Dietary cholesterol found in animal foods can also raise your blood cholesterol level; many of these foods also are high in saturated fat. To reduce dietary cholesterol, eat fruit, vegetables, whole grains, low fat or nonfat dairy products, and moderate amounts of lean meats, skinless poultry, and fish.For additional information on cholesterol, click here.
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Cut down on sodium
If you have high blood pressure as well as high blood cholesterol - and many people do - your health care provider may tell you to cut down on sodium or salt. Even if you don't have high blood pressure or cholesterol, try to have no more than 2,400 milligrams of sodium a day. You can choose low sodium foods, which will also help lower your cholesterol, such as fruits, vegetables, whole grains, low fat or nonfat dairy products, and moderate amounts of lean meat. To flavor your food, reach for herbs and spices rather than high sodium table salt. There are many types of seasoning mixes in salt shaker-like containers you can find in grocery stores, but some do contain salt. Be sure to read the labels of these products before purchasing.[ back to top ]
Know your personal "fat allowance"
Your personal 'fat allowance' depends on how many calories you take in each day. Remember, the total fat in your diet should average no more than 30 percent of your calories, and saturated fat should be no more than 10 percent. The total fat and saturated fat grams you should eat depends on how many calories you consume each day. Check food labels to find out the number of fat grams (total and saturated) in each serving.| Daily Fat Intake | ||
| TOTAL CALORIES
(per day) | TOTAL FAT*
(in grams) | SATURATED FAT**
(in grams) |
| 1500 | 50 | 15 |
| 1800 | 60 | 18 |
| 2000 | 65 | 20 |
| 2500 | 80 | 25 |
| * Amounts are equal to 30 percent of total calories (rounded down to the nearest 5); the recommendation is to eat this much or less.
** Amounts are equal to 9 percent of total calories; the recommendation is to eat less than 10 percent of total calories as saturated fat. Each gram of fat is equal to 9 calories | ||
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Eat five to nine helpings of fruit and/or vegetables a day
The National Academy of Sciences, U.S. Department of Agriculture (USDA), the National Cancer Institute, and the American Cancer Society recommend that 5 to 9 servings of fruits and vegetables be consumed each day depending on a person's energy intake, to reduce risk of cancer and maintain good health. Many adults should be eating closer to 9 daily servings for maximum health benefits! During recent decades, studies examining the relationship between dietary patterns and health have found that a diet rich in fruits and vegetables has been associated with the prevention of heart disease, the leading cause of death in the US, as well.[ back to top ]
Use the Food Pyramid as your guide
The 5-A-Day Program is consistent with the Food Pyramid. It is based on the same recommendations used in the USDA/DHHS Food Guide Pyramid and USDA/DHHS Dietary Guidelines for Americans. Both recommend that Americans eat between 2-4 servings of fruit and 3-5 servings of vegetables a day. These recommendations emphasize eating a variety of different colored fruits and vegetables daily, especially darker green and yellow/orange selections.Different foods contain different nutrients and other healthful substances. No single food can supply all the nutrients in the amounts you need. For example, oranges provide vitamin C and folate but no vitamin B12; cheese provides calcium and vitamin B12; but no vitamin C. To make sure you get all the nutrients and other substances you need for health, build a healthy base by using the Food Guide Pyramid as a starting point. Choose the recommended number of daily servings from each of the five major food groups. If you avoid all foods from any of the five food groups, seek guidance to help ensure that you get all the nutrients you need.
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Choose foods that are high in fiber
Fiber is found in fruits, vegetables, pastas, breads and cereals. Look for foods like the ones listed below to increase the amount of fiber in your diet.
- Brown Rice
- Pears
- Bananas
- Oranges
- Potatoes
- Broccoli
- Whole Wheat Bread
- Beans
- Wheat Bran
As you increase your fiber, be sure to drink plenty of water to help it digest easily. Try to drink at least 6 to 8 glasses a day.
Additional Resources
To learn more about the dietary and nutritional requirements of women, click on Frequently Asked Questions about Diet and Nutrition.
Click on Dietary Guidelines to read the Dietary Guidelines for Americans.
Click here to read more about the 5-A-Day Program.
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