Eating right can promote
good health, long life


By Sherry Clark
Registered Dietician
State Department of State Health Services
All of us want to live long and healthy lives. We’ve heard that eating right can help prevent four of the 10 leading causes of death: heart diseases, some types of cancer, stroke and Type 2 diabetes.
However, news media report so much contradictory information. It’s very confusing to determine what is trustworthy.
The basic recommendations for eating healthy are:
> Balance calories from foods and beverages with calories expended to maintain a healthy body weight.
> Choose fiber-rich fruits, vegetables and whole grains often.
> Consume three cups per day of fat-free or low-fat milk or equivalent milk products.
> Limit total fat intake, with most fats coming from sources of polyunsaturated and monounsaturated fats, such as fish, nuts and vegetable oils.
> Limit intake of saturated fat by selecting lean meat, poultry and dry beans.
> Choose and prepare foods and beverages with few added sugars or caloric sweeteners.
> Choose and prepare foods with little added salt.
> Those who choose to drink alcoholic beverages should do so sensibly and in moderation—defined as the consumption of up to one drink per day for women and up to two drinks per day for men.
For more information on the Dietary Guidelines for Americans 2005, see www.healthierus.gov/dietaryguidelines.