|
Healthy
food habits can help you reduce three of the major risk
factors for heart attack - high blood cholesterol, high
blood pressure and excess body weight. They will also help
reduce your risk of stroke . Here is the latest advice of
medical and nutritional experts. You do not have to meet
all of these guidelines every day but over several days
you should.
-
Eat
a variety of fruits and vegetables. Choose five or
more servings per day
-
Eat
a variety of grain products including whole grains.
Choose six or more servings per day.
-
Include
fat-free and low fat milk products, fish, beans,
skinless poultry and lean meats.
-
Choose
fats with two grams of less saturated fat per serving,
such as liquid and tub margarines, canola oil and
olive oil.
-
Balance
the number of calories you eat with the number you use
each day. (To find that number multiply the number of pounds
you weigh now by 15 calories. This represents the
average number of calories used in one day if you are
moderately active. If you get very little exercise multiply
your weight by 13 instead of 15.)
-
limit
you intake of foods high in calories or low in
nutrition, including foods like soft drinks and candy
that have a lot of sugars.
-
Limit
foods high in saturated fat, trans-fat and /or
cholesterol such as full fat milk products, fatty
meats, tropical oils, partially hydrogenated vegetable
oils, and egg yolks.
-
Eat
less than six grams of salt (sodium chloride) per day
(2,400 milligrams of sodium)
-
Have
no more than one alcoholic drink per day if you are a
woman and no more than two if your are a man. ( One
drink means it has no more than 1/2 ounce of pure
alcohol)
Here
is a simple way to control what you eat at the table
before you sit down , drink two glasses of water. For
better heart health, USDA's guide recommends eating at
least five serving of fruits and vegetables everyday. That
is why nutritionists say 'eat five-a-day, the color way.' Eating
a wide variety of colorful fruits and vegetables provides
a broader range of vitamins, minerals, and nutrients, but
did you know that the purple/blue category of fruits and vegetables,
is most like to be under presented in your diet ? This
means that you could be missing out on valuable nutrition.
Drinking a six ounce glass of 100%juice counts as a
serving of fruit and if you select grape juice made from
Concord grapes, you will be eating you purple for the day.
It is that easy to get a healthy serving of fruit and a
great way to get your purple.
|
