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Diet: Resources
Maintaining a healthy diet
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Little in the world of health is more confusing than trying to figure
out what exactly makes up a healthy diet. Medical journals
and nightly news programs seem to have a mission to complicate
matters as much as possible—one week saying one thing, and
then the next seeming to say just the opposite.
But, as bad as it is sometimes, you shouldn’t lose faith in science
or down a dozen glazed doughnuts
in frustration. Fluctuations in findings
are a normal part of the research
process, and, unfortunately, it is these
fluctuations that are often highlighted
in the media just because they make
better news.When looked at as a
whole, however, there is actually a
mountain of consistent evidence pointing to simple, enjoyable
ways to eat that will improve health and lower the risk of cancer,
heart disease, stroke, and diabetes. Everyone should try to:
- Eat a diet rich in fruits, vegetables, and whole grains. The more plant-based foods you get, the better.
- Minimize red meat.
- Cut down on “bad” fats (trans and saturated fat), and consume more “good” fats (polyunsaturated and monounsaturated fat, like olive and canola oil).
- Drink only moderate amounts of alcohol (less than one drink a day for women; less than two a day for men), if at all.
- Take a daily multivitamin.
Click on a diet topic below for additional web resources:
General information on healthy eating
U.S. Federal Government
Nutrition.gov
This federal Web site is filled with information on nutrition and healthy lifestyles, covering topics from food safety and statistics to holiday eating and school nutrition. Particularly helpful are the highlighted topics on issues like diet and cancer risk.
Harvard School of Public Health: Department of Nutrition
The Nutrition Source
From the Nutrition Department at the Harvard School of Public Health, the Nutrition Source offers basic but detailed nutrition and healthy eating information, as well as the latest in nutrition news.
American Institute for Cancer Research
New American Plate series
A series of three online booklets highlighting the importance of eating a plant-based diet. Though the Institute is cancer-focused, the New American Plate series has good general information on moving from a typical American diet to one that includes more fruits, vegetables, and whole grains.
Dole Foods
Dole 5-A-Day
This lively site, sponsored by Dole Foods, promotes the messages of the federal 5 A Day for Better Health Program. Largely kid-focused, the site also provides tips and information for families, teachers, and school food service administrators.
Healthy eating and cancer
American Cancer Society
Guidelines for Nutrition and Physical Activity for Cancer Prevention (2002)
Detailed and scientific (but still readable) guidelines from the American Cancer Society on ways to reduce the risk of cancer through healthy diet and exercise. The paper also contains an informative section highlighting the known, as well as unproven, links between many different foods, nutrients, and cancer.
Healthy eating and heart disease
National Heart, Lung, and Blood Institute
Cardiovascular Information
Excellent site providing a wide range of publications on lowering the risk of high blood pressure, heart disease, and obesity through good diet and regular exercise. Some publications target specific populations, like women and African-Americans.
Healthy eating for kids
Center for Science in the Public Interest
Smart Mouth
Interactive site that uses games to teach middle school children how the food environment influences their food choices and how they can eat well. Kids can see how their favorite restaurant foods stack up, play “true or false” with a food industry spokesman, and “bite back” by asking food companies and government officials to support healthy eating.
Healthy eating advocacy
Center for Science in the Public Interest
Nutrition Policy
Packed with resources, this site provides links to dozens of tools that can help support national, state, and local nutrition policies.
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