Action Guide
for Healthy Eating
By
CIGNA HealthCare
Most people are busy these days. They have
less time than they used to for shopping and
for planning what to eat. Much research in the
last few years has shown that the way people
eat has a lot to do with how healthy they are
- and how healthy they stay. People have heard
the message. They've begun to make changes in
the foods they choose and the way these foods
are cooked and served. Still, most people are
eating too much fat and not enough fiber and
fruits and vegetables. And people have
questions about which choices to make.
Questions and Answers:
What can I eat to help stay healthy?
Experts agree that the best choice is a
healthy, balanced diet that is low in fat,
moderate in calories, and rich in fiber. It
means:
- Eat lots of fruits and vegetables,
grains, and beans.
- Include some lean meats and low-fat
dairy products.
- Go easy on fats.
How can I do that easily? I want to eat
right, but I don't want to give up a lot of
foods that I like.
You don't have to give up your whole
life's eating habits. A few small actions
can make a difference. Here are two
examples:
- Switch to reduced - or nonfat salad
dressing. Regular salad dressing has
about 160 calories and 18 grams of fat
in a modest two Tablespoon serving!
- Next time you have toast, try whole
wheat with jelly, fruit spread, or jam
instead of white bread with butter. You
'II cut back on fat, and you' II get
more than twice the fiber.
How do I get started?
Choose healthy eating actions to:
- Cut back on fut. Use high-fat foods only
sometimes; choose more low-fat and nonfat
foods.
- Increase the fruits, vegetables, and
grains you eat. Buy many kinds of fruits
and vegetables when you shop, so you have
plenty of choices, and you don't run out.
Buy frozen, dried, and canned as well as
fresh fruits and vegetables.
- Increase the fiber in your diet. Choose
whole grain varieties of bread, muffins,
bagels and rolls (whole wheat, bran,
oatmeal and multigrain).
Always discuss
with your treating physician the preventive
health care most appropriate for your needs
and clinical condition.
Adapted from
the National Cancer Institute; National
Institutes of Health.
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