Selecting Foods for a Healthy Meal Plan

By following the government's Dietary Guidelines for Americans, you can promote your health and reduce your risk for chronic diseases such as heart disease, certain types of cancer, diabetes, stroke, and osteoporosis. These diseases are leading causes of death and disability among Americans. Good diets can also reduce major risk factors for chronic disease-such as obesity, high blood pressure, and high blood cholesterol. Your food choices, your lifestyle, your environment, and your family history all affect your well-being. It is important for everyone to follow the 10 Dietary Guidelines listed below. If you are at higher risk of having a chronic disease, it is especially important.

The Dietary Guidelines for Americans include the following:

AIM FOR FITNESS . . .

• Aim for a healthy weight.
  
• Be physically active each day.

BUILD A HEALTHY BASE . . .

• Let the Pyramid guide your food choices.
  
• Choose a variety of grains daily, especially whole grains.
  
• Choose a variety of fruits and vegetables daily.
  
• Keep food safe to eat.

CHOOSE SENSIBLY . . .

• Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.
  
• Choose beverages and foods to moderate your intake of sugars.
  
• Choose and prepare foods with less salt.
• If you drink alcoholic beverages, do so in moderation.
  

Some people with diabetes use the Exchange Lists for Meal Planning. This system, established by the American Dietetic and American Diabetes associations, separates foods into six categories based on their nutritional makeup. People following this plan choose a set number of servings from each category daily, depending on their nutritional needs.