Take Three 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 a new study in the American Journal of Preventive Medicine, only about 11 percent of Americans eat the recommended 2 cups of fruits and 2 cups of vegetables a day. One way to get with the program: Add fruits and vegetables to foods you already eat.

  • Put bananas, apples or berries on cereal or pancakes
  • Stuff dark green lettuce, onions and tomatoes into sandwiches
  • Top pizza with peppers, zucchini and mushrooms

Two: Make Half Your Grains Whole
Substitute whole grains for refined ones to get the daily 3 ounce servings advised by U.S. dietary guidelines. One slice of bread, a cup of cereal or 1/2 cup of cooked rice or pasta each equal about a 1-ounce serving. Some ways to get started:

  • Snack on whole-grain tortilla chips with salsa
  • Swap your morning bagel for a whole-grain, frozen waffle and top with fresh or frozen berries; bagels can pack 300 to 400 calories before adding cream cheese
  • Use whole-wheat pita bread for lunch instead of white bread 

Three: Cut Back on Culprits
Saturated fat, trans fat, sugar and salt can all derail your diet. Look for low-fat, reduced-sodium and sugar-free versions of your favorite foods. Here are more tips for staying on track:

  • If you eat beef, get a lean cut — and eat less of it. Aim for a portion the size of a deck of cards. Each day, you only need about 5 to 6 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. Beware of high-calorie toppings. If you must top this treat, choose fresh fruit.

Find healthy recipes to increase your intake of nutritious foods.

For More Information
To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about nutrition, read the Nutrition News archive.