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Take 3 Steps Toward Healthy Eating

We know we should eat more of what’s good for us and less of what’s not. But most Americans get too many calories and not enough nutrition in their daily diet, health experts claim. Here’s a simple three-step plan to help.

One: Focus on Fruits and Vegetables

According to the Centers of Disease Control and Prevention, only about 12 percent of Americans eat the recommended 1.5 to 2.5 cups of fruits a day. Similarly less than 10 percent meet the recommended 2 to 3.5 cups of vegetables each day. One way to get with the program: Add fruits and vegetables to foods you already eat.

  • Top pizza with peppers, zucchini, and mushrooms.

  • Stuff dark green lettuce, onions, and tomatoes into sandwiches.

  • Put bananas, apples, or berries on cereal or pancakes.

Two: Make Half Your Grains Whole

Substitute whole grains for refined ones to get the daily 3 to 4 ounce servings advised by U.S. dietary guidelines. One slice of bread, a cup of cereal, or a ½ cup of cooked rice or pasta each equal about a 1 ounce serving. Some ways to get started:

  • Spread low- or nonfat cream cheese on a whole wheat bagel.

  • Use a whole wheat pita for lunch instead of white bread.

  • Snack on whole-grain tortilla chips with salsa.

Three: Cut Back on Culprits

Saturated fat, trans fat, sugar, and salt can derail your diet. Choose fat-free or low-fat dairy products, reduced-sodium foods, and foods without or with fewer added sugars. Here are more tips for staying on track:

  • If you eat beef, get a lean cut—and eat less of it. Each day, you only need about 5 to 6.5 ounces of food from protein sources.

  • Keep the chicken but lose the fat by trimming the skin and choosing broiled or grilled.

  • Love ice cream? Substitute with low- or nonfat frozen yogurt or ice cream.

 

 

 

© 2000-2018 The StayWell Company, LLC. 800 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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Our web site is designed to provide general information to educate users about programs and services, which may be available through our hospitals. The web site is not intended to provide medical advice nor should the information be used to attempt to determine the presence, absence or severity of any illness or medical condition which may be perceived or experienced by the user of this site. If you have or suspect you may have an illness or condition which you believe requires medical attention, we recommend you call your primary care physician. If you believe you are experiencing a medical emergency please call "911" (or your local medical emergency number) or seek immediate care from the nearest hospital Emergency Department. The provision of information to users of this web site is not intended as an inducement or to otherwise influence a person's decision to order or receive any item or service from a particular provider, practitioner or supplier that is reimbursable under Medicare, a state healthcare program (e.g., AHCCS) or any other healthcare plan.

Physicians are members of the medical staff at each facility, but are independent contractors who are neither employees nor agents of Chicago Health Medical Group; and, as a result, Chicago Health Medical Group is not responsible for the actions of any of these physicians in their medical practices.