Grain Products,Vegetables, and Fruits-Enjoy Many!
Guideline 3: Choose a diet rich in grain products, vegetables and fruits.
We need more grain products, vegetables (including legumes), and fruits than any other foods. In spite of their health benefits, many people do not consume enough. These foods are excellent sources of many nutrients – vitamins, minerals, complex carbohydrates (starch) – as well as fiber and other healthful substances. Legumes also are high in protein.
Grains, vegetables, and fruits are low in fat, unless you add sauces, dressings, and other high-fat cooking methods such as frying. And they lower the risk of getting heart disease and certain types of cancers.
For your good health, get most of your food energy (calories) from grain products, vegetables, and fruits.
The “Low Down” on Fats
Guideline 4 – Choose a diet low in saturated fat, and cholesterol
Fat is essential for health. It supplies energy, contains essential fatty acids, and carries vitamins A, D, E and K into our bloodstream. However, too much fat especially saturated fat, and too much cholesterol can negatively affect health. Many people consume too much fat. It is well known that high-fat diets are linked to many health problems, including high blood cholesterol and obesity, as well as heart disease and some cancers. Cutting down on fat and saturated fat is a sensible way to eat for good health. Learn to choose lean meat and low-fat foods. Use low-fat cooking methods. Go easy on high-fat dressings, sauces, and spreads.
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