Eat a Variety of Food Daily
■ Fruits and vegetables
■ Breads, cereals and other whole grain products
■ Dairy products such as milk, yogurt and cheeses
■ Meats, poultry, fish, eggs and protein sources such as dried peas and beans
Control Your Weight
Weight control contributes to good overall health, lowers your chance of heart disease and some cancers and keeps your energy level up.
Limit Fat, Saturated Fat and Cholesterol
■ Choose lean meat, fish, poultry and vegetables for protein
■ Keep egg yolks and organ meats to a minimum
■ Reduce your intake of butter, cream, margarine, shortening, coconut oil, palm oil and foods made from such products
■ Trim excess fat off meat
■ Broil, bake, poach or boil rather than fry
Eat Food Rich in Complex Carbohydrates and Fiber
Good sources include fruits, vegetables, whole-grain breads and pastas, rices, nuts, beans and peas.
Use Sugar in Moderation
■ Cut down on candy, ice cream, soda, cookies and cake
■ Use caution with honey, brown sugar, raw sugar and maple syrup. Though theyare more ‘natural’ than white cane sugar, they are still sugar
■ Check food labels for sugar names such as sucrose, glucose, dextrose, lactose or fructose
Avoid Too Much Salt (Sodium)
■ Learn to appreciate the natural, unsalted flavors of foods
■ Decrease or omit the amount of salt if called for in a recipe
■ Remove salt shakers and salt containing seasonings from the dinner table
Drink Alcohol Only in Moderation
Alcohol may trigger hot flashes in menopausal women, prevent proper absorption of calcium, cause liver damage and be a risk factor in several cancers. DO NOT consume any alcohol while on narcotic medications such as pain pills like Vicodin®.