With the holidays behind us, it’s time to consider starting the New Year with some new or renewed habits.
One of best things we can all do for ourselves is to eat a healthy diet that is full of fruits, vegetables and whole grains.
The American Cancer Society suggests the following:
- Choose foods and drinks in amounts that help you get to and maintain a healthy weight.
- Read food labels to become more aware of portion sizes and calories. Be aware that “low-fat” or “non-fat” does not necessarily mean “low-calorie.”
- Eat smaller portions when eating high-calorie foods.
- Choose vegetables, whole fruit, legumes such as peas and beans, and other low-calorie foods instead of calorie-dense foods such as French fries, potato and other chips, ice cream, donuts, and other sweets.
- Limit your intake of sugar-sweetened beverages such as soft drinks, sports drinks, and fruit-flavored drinks.
- Limit how much processed meat and red meat you eat.
- Limit your intake of processed meats such as bacon, sausage, lunch meats, and hot dogs.
- Choose fish, poultry, or beans instead of red meat (beef, pork, and lamb).
- Prepare meat, poultry, and fish by baking, broiling, or poaching rather than by frying or charbroiling.
- Eat at least 2½ cups of vegetables and fruits each day.
- Include vegetables and fruits at every meal and snack.
- Eat a variety of vegetables and fruits each day.
- Emphasize whole fruits and vegetables; choose 100% juice if you drink vegetable or fruit juices.
- Limit your use of creamy sauces, dressings, and dips with fruits and vegetables.
- Choose whole grains instead of refined grain products.
- Choose whole-grain breads, pasta, and cereals (such as barley and oats) instead of breads, cereals, and pasta made from refined grains, and brown rice instead of white rice.
- Limit your intake of refined carbohydrate foods, including pastries, candy, sugar-sweetened breakfast cereals, and other high-sugar foods.
by Anita “Sarge” Kellman, Beat Cancer Boot Camp