Dietary Guidelines
Health and nutrition experts recommend the following eating and dietary practices for all people aged 2 years and older:
· Eat a variety of foods to get the energy (calories), protein, vitamins, minerals, and fiber you need for good health.
· Maintain a healthy weight for your height (see "Appendix 1 - Height and Weight Charts" on page 29) to reduce the chances of having a stroke or developing high blood pressure, heart disease, various cancers, diabetes, and other health complications.
· Eat a diet that is low in fat, saturated fat, and cholesterol to reduce your risk of heart disease, various types of cancer, and other health complications. Fat contains more than twice the calories of an equal amount of carbohydrates or protein, so a diet low in fat can help you maintain a healthy weight.
· Eat plenty of vegetables, fruits, and grain products that provide the required vitamins, minerals, fiber, and complex carbohydrates. These products are also generally lower in fat, which is also good.
· Drink plenty of water.
· Eat sugar in strict moderation. A diet consisting of lots of sugar will result in too many calories and too few nutrients for most people, and can also cause tooth decay and other health complications.
· Eat salt and other forms of sodium in moderation to help reduce your risk of high blood pressure and other health complications.
· If you drink alcoholic beverages, then do so in moderation. Alcoholic beverages are high in calories and contain little or no nutrients. Drinking alcohol is also the cause of many health problems and can lead to addiction.
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