Five Healthy Eating Goals

Add these simple healthy eating habits to your daily life over the next couple of weeks.

1. Eat more fruits and vegetables. Aim for 4-5 servings each of fruits and vegetables every day, if you consume a 2,000 calorie diet. Vegetable or 100% fruit juice counts toward this goal.
2. Eat more whole-grain foods. Like fruits and vegetables, whole-grain foods are low in fat and cholesterol and high in fiber. Whole-grain foods include whole-wheat bread, rye bread, brown rice and whole-grain cereal.
3. Use olive, canola, corn or safflower oil as your main kitchen fat. Limit how much fat or oil you use in cooking, and use liquid vegetable oils such as olive, canola, corn and safflower oils in place of solid fats.
4. Eat more chicken, fish and beans than other meats. In general, skinless poultry, fish and vegetable protein (such as beans) are lower in saturated fat and cholesterol than other meats (beef, pork and lamb).
5. Read food labels to help you choose healthy foods. Food labels provide information to help you make better food choices. Learn what information to look for (for example, sodium content) and how to find it quickly and easily.

Frequently Asked Questions About Eating Well

A. Yes. Just remember restaurant food often contains more fat, salt and calories than home-cooked food, so try not to eat out all the time. Select restaurants that offer low-fat or vegetarian meals. See Tips for Eating Out for more information.

A. Salt contains sodium in the chemical form of sodium chloride. About 40 percent of salt is sodium. Eating a lot of sodium can make more work for your heart, especially if you have high blood pressure or heart failure.

Salt is just one source of the sodium you consume every day. About 75 percent of sodium in the typical American diet comes from processed foods and beverages. Many foods contain sodium in other forms, too. Some medicines are high in sodium. Be aware of all your sources of sodium and aim to eat less than 1,500 mg of sodium per day.

• Limit the amount of salt you add to food.
• Prepare fresh food instead of using canned and packaged foods that contain a lot of sodium or salt.
• Look for prepared foods marked "low sodium" or "no salt added."
• Check the inactive ingredients of your medicines for sodium.
• Learn about the D.A.S.H. (Dietary Approaches to Stop Hypertension) eating plan.

A. One egg yolk (the yellow part) contains about 200 mg of cholesterol. People with heart disease should limit egg yolks to two per week. Egg whites don't contain cholesterol and are a good source of protein, so they're fine. You can also use cholesterol-free egg substitutes.

A. As long as you want to continue to take care of your health. Make healthy eating a priority for the rest of your life!

A. You shouldn't give up your favorite foods at all. But if your favorites aren't very healthy, save them for special occasions, such as birthdays and holidays. Have a small portion and savor it! Then return to your usual healthy habits.

A. The simple answer is that it's better not to overeat. People who eat just once or twice a day usually eat a lot of food at one time. That's not healthy, especially if you have diabetes. Some people find it easier to control the amount they eat when they eat four to five small meals. However, most people do just fine eating three daily meals with a healthy snack once or twice a day if they feel hungry.