Dietary Guidelines

Below are some suggestions for improving overall health and for reducing risk of disease.

Eat more vegetarian sources of protein [beans, nuts,
low fat dairy] and less animal meats.

Daily intake for Americans often looks something like this: egg and
bacon on a hard roll for breakfast, sandwich made with cold cuts at
lunch, and a 6+ ounce piece of meat with a small amount of starch and
minimal vegetables for supper. It is not necessary to eat meat so frequently,
if at all. Most of us get plenty of protein in their diets, and too
much protein can draw calcium out of the bones—a concern particularly
for women. Instead try to eat smaller portions of animal products, and
increasingly incorporate products made with legumes such as rice and
beans, bean soups or chili, hummus, tofu, low fat yogurts, nuts and
seeds.

Eat more fruits and vegetables.

Dark yellow, red or green fruits and vegetables are associated with
decreased risk for cancer, heart disease, hypertension, and eye disorders.
These foods are low in calories and provide fiber, vitamins, minerals
and phytonutrients. Each day strive to eat a dark green vegetable, a
yellow or orange fruit or vegetable, a red fruit or vegetable, beans
or nuts, and a citrus fruit, such as oranges. Frozen or canned vegetables
are often as good for you as “fresh” from a supermarket, since
the produce may have been picked weeks—or months—earlier.

Get more unsaturated fat and less saturated
and trans fatty acids.

Some fats are good for you! There is a proven benefit of unsaturated
fats, which are oils that are liquid at room temperature. While all
fats are equivalent in calories, polyunsaturated and monounsaturated
fats should be substituted wherever possible. Dip bread in olive oil
rather than spreading with butter; sauté foods with olive, canola
or peanut oils rather than using shortening; use natural-style peanut
butter rather than most commercial brands [which are higher in trans-fatty
acids] and avoid foods whose label states “partially hydrogenated
oil”.

Eat more whole grains and less refined
grains and sugars.

Whole grains, fruits, and vegetables should be the bulk of your diet.
Milling removes most of the vitamins and minerals from grain, and almost
all of the phytochemicals. Consuming whole grains reduces the chance
of heart and bowel diseases, as well as many cancers. Make sure that
the word “whole” is listed with the first ingredient. Try
whole grain breads, cereals, pasta [or pasta made with 50% whole wheat],
brown rice, steel-cut oats, kasha, bulgur and barley are all good choices.
Try to vary the diet away from pasta, white rice and white potatoes:
the more variety the better!

Food Suggestions

Here are some particularly good food choices. All are readily available,
relatively inexpensive and easy to prepare as well as healthy choices.

1. Eggs. Surprised? Eating up to 1 egg each day does not increase
   the risk of heart disease. One large egg contains only 75 calories
   and provides the highest quality protein available. Eggs are also
   good sources of chromium, choline, vitamins B12, D and K [essential
   for healthy bones], folate, carotenoids and protein. So don’t hesitate
   to include a few eggs each week.
2. Skim or 1% milk. Whole milk is high in calories and saturated
   fats. However, non-fat milk has only 85 calories per cup and is
   rich in protein, vitamin D, riboflavin and, of course, calcium.
   Try nonfat or low fat yogurts mixed with fresh fruit and nuts or
   in fruit smoothies.
3. Oranges. Citrus fruits in general are great sources of vitamin
   C, folate and antioxidants such as flavonoids and carotenoids.
4. Tomatoes. Tomatoes and tomato products are so widely available
   that they deserve a spot on the list. In addition to being good
   sources of fiber, vitamins C and A, and potassium, they are rich
   sources of lycopene a cancer-fighting compound. Thankfully, cooking
   the tomatoes into a sauce enhances the cancer-fighting effects!
5. Fish, such as salmon, tuna, sardines or
   bluefish.

   These varieties
   of fish are rich sources of omega-3 fatty acids which have been
   shown to be protective against cardiovascular disease. They are
   low in calories and total fat, but are high in protein, and vitamins
   B6, B12, and B3.

6. Nuts. Walnuts and almonds are rich in alpha-linoleic acid, unsaturated
   fats, protein, omega-3 fatty acids and magnesium. Eight walnut
   halves, or 14 almonds supply about 100 calories, so don’t eat nuts
   by the bagful. Instead, eat a small handful in place of chips or
   crackers when looking for a filling healthy snack. You can also
   choose other nuts, or natural-style peanut butter.
7. Legumes, such as soybeans, lentils, peas or beans.

   Not only are these foods high in protein, fiber and anti-oxidants, they are
   also low in fats and inexpensive. Try substituting vegetarian baked beans,
   vegetarian chili, or dishes with tofu for foods usually made with meat.

8. Olive oil. Olive oil, canola, soy and peanut oil are low in saturated
   fats and high in monounsaturated fats. Use in cooking, and stay
   away from fast foods and commercial baked products such as muffins
   which are often made using fats that are high in artery-clogging
   trans-fatty acids. Vegetable oils are some of the few sources of
   vitamin E.
9. Whole grains breads. Make sure “whole grain” appears
   as the first ingredient. Whole wheat, corn, rye, spelt, and oats
   are good sources of phytochemicals, magnesium, fiber, manganese,
   pantothenic acid, as well as vitamins K, B6

   and B3.

10. Broccoli. Dark green vegetables tend to be rich in vitamins A,
    K, C, and folate, magnesium, fiber, and various classes of antioxidant
    compounds such as carotenoids.

Foods and eating should be fun. There is no single perfect food. Feel
free to mix up the diet, while sticking to a few simple guidelines.
You’ll end up feeling better, performing more consistently, and as an
additional bonus—be protected from chronic diseases for years
to come!