Healthy Diet by Choice....Not Chance

"Diets" come and go. Most are targeted to provide quick fixes for weight concerns. No wonder they tend to be confusing, short lived and more faddish than factual.

The following guidelines have been shown to improve your overall health status. Weight loss is likely to occur (especially if accompanied by regular exercise), but the primary goal is prevention of heart disease, strokes and certain cancers.

Follow the "5/10-20/30" rule.

• "5" Five minimum daily servings of fruits and vegetables. Try a wide variety of colors. It is the best way to meet your nutritional requirements of vitamins, minerals and anti-oxidants.
• "10-20" Maximum number of saturated fat (bad fat) grams per day. Count trans/hydrogenated fat grams as part of your daily total. Focus on reducing the "big 3" sources of "bad fats":

1. Butter/margarine
2. Dairy products
3. Red and fatty meats

• "30" Minimum grams of fiber per day. Good sources include whole grains, bran, oats, barley, beans and berries.
Other tips:

• Limit sodium to 2400 mg/day. Check the content on food labels - you'll be surprised.
• Switch to olive oil or canola oil. They contain healthier monounsaturated fats.
• Substitute fish for meat. Tuna, salmon, herring, and halibut are high in omega 3's. (Good fats)
• Snack on a handful of salt free healthy nuts - cashews, hazelnuts, almonds, walnuts, macadamias and pecans.
• Include use of soy products. Use as a substitute for dairy and meat products.

Want to learn more? Consider enrolling in the next CHIP (Coronary Health Improvement Project) class. Phone 309 999-4532.
Check out the dash diet: www.dashdiet.org, it focuses on blood pressure lowering yet is a healthy diet option for everyone.