Healthy Eating to Avoid Cancer, Diabetes and Heart Disease

You've heard it before. You'll hear it again. Get healthy. Eat right.�

That's the message from health organization, physicians and trainers across America. But how can you make health nutrition changes that stick? The experts say minor modifications over time can turn into big results. The following tips will help you on your way to a healthy diet.�By following these tips you'll be well on your way to losing weight, feeling great and reducing your risk of heart disease, cancer and diabetes.

Food is fuel so pick �high octane' nutrition
All the major health organizations agree. Healthy eating can cut your risk of cancer, diabetes and heart disease. It can also make you feel more energized and lose weight. A healthy eating plan includes a wide variety of foods.�

• Go for color. Be picky with the produce and select brightly colored fruits and vegetables. The government now recommends 9-12 servings so stock up on dried fruit such as raisin, no-salt canned and frozen veggies and frozen or canned fruit in its own juice so when the fruit bowl and produce bin in the fridge are empty you'll still have a supply on hand.
• Don't forget that beans and nuts (in moderation) are filling snacks filled with nutrition.
• Select whole-grain breads and cereals. Try whole grain pasta and brown rice. You'll be surprise how tasty these fiber rich substitutions can be. Remember fiber helps fill you up which is great for dieters. Diets rich in whole grains have also been proven to help reduce the risk of heart disease and some cancers.
• Don't forget about fat-free and low-fat dairy products. Switching from the whole fat or even 2% variety can save you lots of calories and artery clogging fat without sacrificing taste.
• Try fish! The American Heart Association recommends eating two meals of fish every week. Watch how the fish is prepared. Deep frying or drowning tuna in mayonnaise will counteract the health benefits of this naturally low-fat, high-protein food. Try varieties that are high in omega-3 fatty acids, such as salmon for additional heart protective qualities
• Use skinless poultry and trim even lean cut of meats to remove all visible fat.
• Speaking of fat -choose wisely. Examples of healthy fats include vegetable oils (such as olive, peanut, soybean and canola), avocados, trans fat-free, soft, low-fat margarine and nuts. Just be sure to use them in small quantities.
• Put the breaks on saturated fats which are found mostly in animal products, such as butter, full-fat dairy products, meat, poultry and some tropical oils, such as palm and coconut oil.

Don't over fill your fuel tank! Be sure keep your eye on serving size. Unfortunately, many portions in the United States in restaurants and at meals are simply too large.

Watch out for portion distortion! A portion is probably smaller than you think.
• A ½ cup of vegetables or fruit is about the size of a light bulb
• A portion of meat, fish or poultry is about the size of a deck of cards- just 3 ounces.
• A single-serving bagel is the size of a hockey puck
• 1½ ounces of low-fat or fat-free cheese is the size of an 8 volt battery.
• One tablespoon of peanut butter is about the size of the tip of your thumb.

Split up when eating out. Start the meal with a request for a take home box. Cut your entrée in half and save the rest for another day. Consider having an appetizer and soup or salad as your meal or sharing a plate with your dining partner. For a small fee, many restaurants will allow you to split a meal and provide each diner with their own plate.

Measure before you eat. Measure out appropriate serving sizes at home and store leftovers for another meal. Never eat right out of a bag or carton. It's too easy to over eat without even realizing it. Try buying foods packaged in individual serving sizes to help you control portions.

Add spice to your meals. When you cut the fat, don't skimp on the flavor. Try different seasonings, herbs and spices to kick-start the natural flavor of the food. Be sure to limit the use of salt and watch for added salt in sauces and other prepared foods.

Just eat. Don't eat while watching TV or reading. Studies have shown doing so leads to overeating.

Know what you're eating. Read the food labels and use the "Nutrition Facts" panel to get the lowdown on the foods you buy and eat. Start by looking for foods with less saturated fat and sodium and more fiber.�

Fueling your body properly is important.� Research and information from the American Heart Association, 5 A Day program, American Cancer Society, and American Medical Association all point to the importance of a balanced diet, not simply for weight loss but for life-long health.