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Health
Facts
What
to eat:
- 2
to 4 servings of fruits and 3 to 5 servings of vegetables
a day
- 6
to 11 servings of bread, cereal, rice and pasta a
day
- 2
to 3 servings of low-fat or fat-free milk, yogurt
and cheese a day
- 2
to 3 servings of meat, poultry, fish, dry beans, egg
whites or nuts a day
- Lots
of fiber (found in whole-grain breads
and cereals, fruits and vegetables)
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What
not to eat:
Saturated fats, that includes
animal fats, hydrogenated vegetable fats and tropical fats (coconut
and palm oil). A high-fat diet increases your risk of heart
disease, breast and colon cancer, and gallbladder disease. Sodium.
Sodium, found in table salt and some foods, increases blood
pressure in some people. Don't cook with salt, avoid prepared
foods that are high in sodium and add salt sparingly, if at
all, when you're eating. |
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Lose weight if
you're overweight:
Carrying too much weight increases your risk for high blood
pressure, high cholesterol, diabetes, heart disease, stroke, some
cancers, gallbladder disease and arthritis in the weight-bearing
joints (like the spine, hips or knees). A high-fiber, low-fat
diet and regular exercise can help you lose weight gradually and
help you keep it off.
Exercise:
Exercise can help prevent heart disease, high blood pressure, diabetes,
osteoporosis, depression and, possibly, colon cancer, stroke and
back injury. You'll also feel better and keep your weight under
control if you exercise regularly. Try to exercise for 30
to 60 minutes, 4 to 6 times a week, but any amount is better than
none.
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