Date: Wednesday February 8, 2012
Am I Eating A Healthy Diet
Your body needs the right vitamins, minerals, and other nutrients to stay healthy. A healthy diet means that you are eating:
* Fruits, vegetables, whole grains, and low-fat milk products * Fish, poultry, lean meats, eggs, beans, and nuts
Stay away from:
* Cholesterol, sodium (salt), and added sugars * Trans fats - trans fats may be in foods like cakes, cookies, stick margarines, and other fried foods * Saturated fats - these fats come from animal products like cheese, fatty meats, whole milk, and butter.
There are tools on the Internet that can help you find out if you are eating a healthy diet. www.mypyramidtracker.gov/planner/launchPage.aspx MyPyramid Menu Planner can help you choose healthy snacks and meals.
The Benefits
Eating a healthy diet can help keep your body strong and fit. It feels good to know you are making healthy choices that can change your life.
A healthy diet can help protect you from:
* Heart disease * Bone loss * Type 2 diabetes * High blood pressure * Some cancers such as colorectal cancer
What if I am Overweight?
If you eat foods high in calories, sugar, and fat and don't get enough exercise, you could become overweight or obese. That means you have too much body fat. To stay a healthy weight, you need to balance the calories you eat with the calories you use up. Use this Body Mass Index (BMI) calculator External Link to learn if you are at a healthy weight.
If you are overweight or obese, losing just 10 pounds may lower your risk of:
* Heart disease * Type 2 diabetes * High blood pressure
Take Action!
Making small changes in your eating habits can make a big difference in your life. Here are some tips and tools to get you started.
Keep a Food Diary
Starting today, write down:
* When you eat * What you eat * How much you eat * Where you eat * How you're feeling when you eat
For example:
Tuesday 3:30 pm, 2 chocolate chip cookies, at work, feeling stressed
When you know what your eating habits are, you can make plans to change them. Use this food diary or make your own.
www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/diaryint.htm
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