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Four Pillars

Nutrition

• Eating Right
• Helpful tips
  • Eat a variety of foods
  • Limit calories and saturated fat
  • Watch portion sizes

Eating Right

Eating right is vital to promoting health and reducing the risk for death or disability due to chronic diseases such as heart disease, certain cancers, diabetes, stroke, and osteoporosis. In fact, it has been estimated that dietary changes could reduce cancer deaths in the United States by as much as 35 percent. A healthy diet also provides the vitamins and minerals you need. It is never too late to start eating right.

Helpful tips:

Eat a variety of foods, including:

• Vegetables, especially dark-green leafy and deep-yellow vegetables, such as spinach or carrots.
• Fruits, such as melons, berries, and citrus fruits, or juices, such as orange or grapefruit.
• Meat, poultry, eggs, fish, and dried beans (for example, navy, kidney, or black), especially products low in fat, such as lean meat and poultry prepared without skin.
• Dairy products, such as milk, yogurt, and cheese, especially low-fat or fat-free dairy products.
• Grains, especially whole grains, and legumes, such as lima beans or green peas.

Limit calories and saturated fat.

Foods high in saturated fats are high in calories, so they can cause weight gain. They also increase your cholesterol levels. Try to limit:

• High-fat dairy products such as ice cream, butter, cheese, cream, and whole milk.
• Meats high in fat.
• Palm and coconut oils and lard.

Unsaturated fats do not raise cholesterol levels. Foods with unsaturated fat include vegetable oils, fish, avocados, and many nuts.

Watch portion sizes.

Don't choose "super" or other oversized portions. Be aware of how much you eat.

For more information about nutrition visit www.mypyramid.gov

For fun resources and information on agency and Federal-wide events, visit www.FedsGetFit.gov