Eating Right

Is your diet healthy? Sometimes, it's hard to know if you're eating the
right foods in the right amounts to ensure good health. Maybe you feel you
could be doing a better job.

As you age, eating well—that is, eating low-fat, nutrient-packed
foods—becomes even more important. That's because good nutrition can help
prevent health problems more likely to crop up later in life, like
osteoporosis, diabetes, and heart disease. While your need for calories
might start to decrease as your metabolism slows down, your vitamin and
mineral requirements stay the same or, in some cases, even increase.

It's never too late to make eating right a priority. Here are some things
you can start today.

What You Should Know

Follow the Food Guide Pyramid
The Food Guide Pyramid from the U.S. Department of Agriculture (USDA) tells
you what foods you should be eating each day and in what amounts.
Generally, a healthy diet is rich in plant foods, such as vegetables,
fruits, and whole grains, and low in fat and sugar.

Your daily diet should include:

   * Two to three servings from the milk, yogurt, and cheese group (one cup
     of milk or one cup of yogurt would be one serving).
   * Two to three servings from the meat, poultry, fish, dry beans, eggs,
     and nuts group (one serving would be two eggs, ½ cup of tuna fish, or
     about ½ of a skinless, cooked chicken breast).
   * Two to four servings from the fruit group (one serving would be a
     medium-sized apple or banana, ½ cup of canned fruit, or ¼ cup of dried
     fruit).
   * Three to five servings from the vegetable group (one serving would be
     ½ cup of raw or cooked vegetables or one cup of raw, leafy vegetables,
     such as spinach or lettuce).
   * Six to 11 servings from the bread, cereal, rice, and pasta group (one
     serving would be ½ bagel or English muffin, one slice of bread, or ½
     cup of pasta).
   * Fats, oils, and sweets sparingly.

If you aren't sure what a serving size is, follow these simple guidelines:

   * A recommended serving of meat is about three ounces, the size of a
     deck of cards.
   * An ounce of cheese is about the size of your thumb (a serving size is
     about 1½ ounces).
   * A serving of rice is about ½ cup, or the size of an ice cream scoop.

Read Food Labels
Reading food labels will tell you how many calories, salt, fat, and
cholesterol that packaged foods contain by portion, or serving size.

Keep a Food Journal
Using a food journal to track what you eat can help you determine whether
you have a healthy diet and where you can make improvements. It also can be
useful if you're trying to lose weight. Record everything you eat in a day,
the times, and the portions. Review your entries each evening. It's easy to
forget that mid-morning pastry or late-afternoon bag of chips that can slip
unwanted calories into your daily diet.

Set Goals
Maybe your food portions are way too big. If so, you're not alone. One of
the problems with the American diet is that we consume more food than our
bodies need. We've grown accustomed to large portions and large varieties
of food, many of which are high in fat and calories.

Perhaps you're not eating enough fruits and vegetables, or you could be
substituting more low-fat or nonfat foods for high-fat ones.

Identify one to three goals that will help you eat healthier. Choose
realistic goals that fit your lifestyle and food tastes. Then write them
down and post them where you can see them. Here are some ideas:

   * Eat only half of restaurant meals. Bring home the other half for lunch
     the next day.
   * Add one serving of fruit and one serving of vegetables to your daily
     diet.
   * Substitute low-fat yogurt, fresh fruit, or a small green salad for
     chips, candy, and other junk-food snacks.
   * Take a walk or do some stretches instead of eating when stressed.

As you strive to eat better, try not to make too many changes at once.
Before you add new goals, practice maintaining the changes you've already
made.

The point is to add variety and enjoyment to your meals with simple,
healthy food choices, not to feel guilty or deprived. Making simple and
enjoyable changes is key, because you'll want them to stick. Rather than a
chore, make eating right an adventure—one that will last a lifetime!