Keys To A Healthy Diet

Keys To A Healthy Diet

Visit www.seniorskeepingfit.com for information in diet and nutrition.

Studies over the last couple of decades have shown that healthy diets - those associated with lower rates of cancer, heart disease, and other ailments - all share common characteristics. These diets all contain lots of fruits, grains, and vegetables, with low amounts of meat and fish. Basically you're looking at a semi-vegetarian diet.

Many of the rice-based diets, most notably in China and Japan, are the most obvious examples. The traditional Japanese diet, with its rice and noodles, is accompanied with vegetables, seafood, and a wide variety of soy food. The Japanese have the lowest rate of heart disease in the world. The Japanese island of Okinawa - where the average person eats 5-7 servings of vegetables each day - boasts the highest number of residents that live beyond the 100 year mark.

The Mediterranean diet, which has been popular in recent years, contains a large portion of unsaturated fats such as olive oil or canola oil, along with wine consumed in moderation at meals. Many studies have lauded the health benefits of the antioxidants contained in the grapes used in wine making.

All of these diets are healthier than the typical American diet which includes far too many calories from saturated fat, meats, and dairy products.

Many of the items that are used in dieting are the same strategies that can be used for healthy eating.

Eat a varied diet - Emphasize fruits, vegetables, and grains that are high in complex carbohydrates. These should make up most of your daily intake. Eat five or more servings of vegetables and fruits, and six or more servings of grain.

Limit fat intake - No more than 25% of your daily calories should come from fat. Choose the leanest meats, chicken breast without the skin, fish, and low or no fat dairy products. Cut back on salad dressing, mayonnaise, and chips.

Reduce saturated fat - The types of fat you consume are as important as the amounts. Choose oils that are monounsaturated or polyunsaturated fats such as peanut, canola, olive, or corn. Limit saturated fats that come from meats, whole milk and butter, and cheese.

Limit cholesterol - Cholesterol is found only in animal products such as meats, poultry, dairy products, and egg yolks. Limit your intake to 200 milligrams or less per day. For example, one large egg yolk contains approximately 215 milligrams of cholesterol.

Include multi-colored vegetables - Foods such as broccoli, carrots, tomatoes, cantaloupes, and citrus fruits contain high levels of antioxidants which help protect the body against cancer and heart disease.


Maintain a moderate protein intake. The typical American diet is rich in protein, unfortunately it comes mostly from animal products which are high in fat and cholesterol. Choose non-fat milk and yogurt, or legumes (beans) as alternate sources of low fat protein.

Limit sugary foods. Sugary foods are high in fat and calories, and usually not much else. However, I know I need one every once in a while, so use it as a reward once you reach a goal.

Reduce your sodium intake to less than 2400mg daily. This is the equivalent of one teaspoon of salt. Higher levels of sodium can contribute to high blood pressure and water retention. Cut back on salty foods such as canned soups, cheese, and pickles. Also watch your salt use at the table.

Consume enough calcium. Calcium is the building block of strong bones and bone density and strength. This is especially important for women whose bone density begins to dramatically decline at menopause. Choose low fat yogurt, cheese, and oatmeal. Try for at least 1000mg per day, and up to 1500mg daily if you're over 65.

Get vitamins and minerals from food, not supplements. If you're eating a well-balanced diet, you probably don't need to take vitamin supplements. And if you're not eating correctly, vitamin supplements won't compensate. The only vitamin supplements you might want to consider are vitamin C (500mg), and vitamin E (400IU), but talk with your doctor before starting them.

Drink plenty of fluids. Under normal conditions, the average body loses 2-3 quarts of fluid daily through perspiration, exhaled moisture, and excretion. The rule of thumb of eight 8 ounce glasses of water still applies. Other sources of fluid such as juices, milk, and soups also count towards this total.

Use alcohol in moderation. Studies have consistently shown that 4 ounces of wine on a daily basis is protective against heart attacks. Higher levels of alcohol can actually lead to a variety of health problems and negate any protective benefit. If you're a non-drinker, there are very few doctors who would suggest you start. Use common sense with alcohol.

Today's fast-paced lifestyle makes it difficult to stick to a well-balanced diet everyday. Use these basics as the foundation for your meals, even if you eat out often. Make it an important part of your day.

Visit www.seniorskeepingfit.com for information in diet and nutrition.