Your
ideal diet at a glance
A good diet is low in fat,
cholesterol, sodium and sugars; and high in vegetables, fruits, beans, nuts and
whole grains. Eating well can make a real difference in your health and longevity.
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An ideal diet
- Daily, drink 64 to 80 ounces of water/water-based beverages, i.e. 8 glasses
of water
- Include 2 to 4 servings of fruits each day.
- Include
3 to 5 servings of vegetables each day.
- Include 2 to 3 servings per day
of calcium rich dairy products like milk, yogurt and cheese group.
- Include
2 to 3 servings per day of high-protein foods like fish, poultry, meat, dry beans,
eggs and nut groups.
- Include 3-6 servings per day of Whole grain foods
like rice, bread, cereal etc
- Include 20 to 30 grams of fiber like
oats, wheat bran, raisins, vegetables, grains etc. each day
- Use fats,
oils and sweets sparingly for energy.
- Limit salt and alcohol consumption.
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| Servings
One serving of fruits: 1 medium apple, orange or banana; 1 slice of melon;
3/4 fruit juice. One serving Vegetable: 1 cup raw leafy greens, 1/2
cup cooked vegetables, 3/4 cup vegetable juice.
One serving of dairy: 1 cup milk or yogurt; 1cup calcium
fortified orange juice; 1 ounce reduced fat cheese.
One serving of meat: Poultry, or fish-2-3 ounces, count 1/2
cup cooked beans; 1egg; 2 table spoon nuts or peanut butter. One serving
of grains: 1slice whole wheat bread; 1 ounce cold cereal; 1/2 cup cooked cereal
or rice; 1small roll biscuit; 2large crackers. | |
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Along with the above diet, drink 8 glass of
water a day and try to limit your alcohol and sweet consumption.
For
individuals who cannot or do not consume an adequate variety of foods, a multivitamin/
multi-mineral supplement may be beneficial. Along with the multivitamin/mineral
supplement, 400 IU of Vitamin E , 100-500 mg of Vitamin C and 500 mg of Calcium
(for people under 50 years) or 1000 mg (for people over 50 years) would be beneficial.
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