How to Eat for Health << Staying Active and Eating Healthy << womenshealth.gov

About Eating for Health

You've probably seen many articles in the media telling you what to eat and not eat. All this information can be confusing. You may be left wondering how much of different types of foods you should eat to stay healthy.

To help you choose foods wisely, the U.S. Departments of Health and Human Services and Agriculture have developed several tools, including:

Healthy eating plans with interactive web sites that help you choose foods based on your height, weight, and other information

The Nutrition Facts label on food packages

A Nutrient Database for foods that don't come in packages

Eating in a healthy manner isn't hard at all. To help prevent heart disease, stroke, and perhaps other diseases, you should eat mainly:

Fruits and vegetables

Grains (at least half of your grains should be whole grains, such as whole wheat, oatmeal, and brown rice)

Fat-free or low-fat versions of milk, cheese, yogurt, and other milk products

Fish, skinless poultry, lean red meats, dry beans, eggs, and nuts

Polyunsaturated and monounsaturated fats

Also, you should limit the amount of foods you eat that contain:

If you choose to drink alcohol, do so in moderation. For women, that means one drink per day. One drink is defined as:

12 fluid ounces of regular beer

5 fluid ounces of wine

1.5 fluid ounces of 80-proof distilled spirits

Following a healthy eating plan doesn't mean that you can't indulge every now and then. If what you eat is generally low in fat (especially saturated and trans fat) and sugars and you are getting enough vitamins and minerals, you may indulge in a rich dessert or serving of fried food every once in a while. If, on the other hand, you eat a lot of high-calorie foods, you are likely to get all the calories you need quickly without getting enough vital nutrients.

Additional Resources

Publications

BodyWorks: A Toolkit for Healthy Girls and Strong Women - This program is used by trainers to help parents serve as role models for their children. The toolkit provides parents with hands-on tools to make small, specific behavior changes to prevent obesity and help maintain a healthy weight. The BodyWorks Toolkit is distributed through community-based organizations, state health agencies, non-profit organizations, health clinics, hospitals, and health care systems.

http://www.womenshealth.gov/bodyworks/

Dietary Guidance - This web site is a comprehensive listing of reference values used for planning and assessing nutrient intake. It includes information on specific nutrients and history of DRI development.

http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=2&...

Finding Your Way to a Healthier You: Based on the Dietary Guidelines for Americans - This booklet based on the Dietary Guidelines for Americans 2005 highlights how to make smart food choices from each food group and how to find your balance between food intake and physical activity.

http://www.health.gov/dietaryguidelines/dga2005/document/pdf/brochure.pdf

Frequently Asked Questions - A Healthy Diet - This publication provides information on how women can maintain a healthy diet throughout their lives. It explains what a healthy portion is and how a healthy diet can help to reduce the risk of heart disease.

http://www.womenshealth.gov/faq/diet.htm

Fruit & Vegetable Benefits - This Internet site provides a brief overview of the positive health effects that you can get from eating fruits and vegetables daily. The campaign Fruits & Veggies — More Matters™ outlines research articles that have found an overlap between a healthy diet and a decreased risk for cancer.

http://www.fruitsandveggiesmatter.gov/benefits/index.html

Fruits & Veggies—More Matters™ - Fruits & Veggies—More Matters™ is a dynamic health initiative that consumers will see in stores, online, at home and on packaging. It replaces the existing 5 A Day awareness program and will leverage the 5 A Day heritage and success to further inspire and support consumers to eat more, showcasing the unrivaled combination of great taste, nutrition, abundant variety, and various product forms (fresh, frozen, canned, dried, and 100% juice.) It also will build upon the body of science that indicates that increased daily consumption of fruits and vegetables may help prevent many chronic diseases.

http://www.fruitsandveggiesmatter.gov/

A Guide to Healthy Eating of the Fish You Catch - This guide helps you select and prepare fish that is low in chemical pollutants. By following these recommendations, you and your family can continue to enjoy the benefits of eating fish.

http://www.epa.gov/waterscience/fish/30cwafish.pdf

HealthierUS.gov - With a focus on physical fitness, nutrition, preventative screenings, and avoiding risky behaviors, HealthierUS.gov is a source of credible, accurate information to help Americans live healthier lives.

http://www.healthierus.gov

Healthy Eating and Physical Activity Across Your Lifespan: Better Health and You: Tips for Adults - This booklet gives information on weight gain and obesity in adults. It also includes information on eating healthy, getting active, and losing weight.

http://win.niddk.nih.gov/publications/better_health.htm

Just Enough for You: About Food Portions - This booklet contains information on the difference between a portion and a serving. It also includes tips on how to control portion size at home and when eating out.

http://win.niddk.nih.gov/publications/just_enough.htm

My Bright Future: Physical Activity and Healthy Eating for Adult Women - This booklet will help you learn more about the importance of physical activity and healthy eating in your daily life. It will also help you talk with your health care provider about these topics and set healthy goals. Included are personalized tip sheets that can help you meet your nutritional goals.

http://www.hrsa.gov/WomensHealth/mybrightfutureadult/menu.html

MyPyramid.gov: Steps to a Healthier You - This interactive site gives detailed information on how much of each food group you should eat everyday. It also includes tips and resources for planning a well-balanced and healthy diet.

http://www.mypyramid.gov

Physical Activity Guidelines - This fact sheet summarizes the latest knowledge about activity and health, with depth and flexibility targeting specific population subgroups, such as seniors and children. This effort is inspired by President Bush's personal dedication to physical fitness and his desire that every American have access to science-based guidelines.

http://www.health.gov/paguidelines/Default.aspx

Food Ingredients & Colors (Copyright © IFIC) - This brochure contains information about food additives such as coloring. The brochure also contains a section answering questions about food labels, additives such as artificial ingredients and low calorie sweeteners.

http://ific.org/publications/brochures/foodingredandcolorsbroch.cfm

Organizations

= Indicates Federal Resources

Content last updated June 17, 2008.