A Beginner's Guide to a Healthier Diet

Most of us know that we should "eat healthier." We know that a "high fat, high cholesterol diet" is bad for our health. But we are a little uncertain about what, exactly, we need to change.

Redesigning your diet

Some simple guidelines can help you understand what you can do to change your eating patterns for the better.

1. Eat fewer foods that come from animals.
Cholesterol is found only in foods that come from animals, such as:

• Meat
• Eggs
• Chicken
• Dairy products: Milk, butter, cheese, yogurt

2. Eat less fat.
Cut down on foods that contain the kinds of fat that help cause heart disease. Avoid:

• Cooking oils
• Gravies
• Cream sauces
• Margarine
• Dairy products (milk, yogurt, butter, cheese)
• Meats
• Fried foods
• Poultry

3. Eat more fruits, vegetables, and grains.
These foods are high in vitamins, minerals, and carbohydrates for energy.

4. Eat more high-fiber foods.
Fiber is found only plant foods. It is important because it improves bowel function, lowers the risk for heart disease, and may lower the risk for certain cancers. You'll find fiber in:

• Beans and peas
• Fruits
• Vegetables
• Whole-grain breads and cereals

Some of fiber's benefits come from other components present in these foods, not just from the fiber itself. That is why it is better to get fiber from foods than from supplements.

5. Follow the "five a day" plan.
Every day, eat at least 5 servings of fruit, vegetables, or grains.

How much is a serving?

It's not really all that complicated to create a healthier diet.

• Follow the "five a day" plan.
• Eat a varied diet each day.
• Cut down on fats.
• Eat more fruits, vegetables, and whole grains each day.

You'll feel better and be healthier!

Last Reviewed 2005

Source: Anne Tabor, MPH, RD/LD
Center for Disabilities and Development

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.