Healthy FAQs

• Dietary Approaches to Stop Hypertension (DASH). The DASH diet is an example of a healthy eating. The DASH Eating Plan is high in vegetables, fruits, low-fat dairy products, whole grains, poultry, fish, beans, and nuts and is low in sweets, sugar-sweetened beverages, and red meats. It is low in saturated fats and rich in potassium, calcium, and magnesium, as well as dietary fiber and protein. It also is lower in sodium than the typical American diet, and includes menus with two levels of sodium, 2,300 and 1,500 mg per day.
• The Healthy Mediterranean-Style Pattern modifies amounts to more closely reflect eating patterns that have been associated studies of Mediterranean-Style diets. The Healthy Mediterranean-Style Pattern contains more fruits and seafood and less dairy than does the Healthy U.S.-Style Pattern. The Pattern is similar to the Healthy U.S.-Style Pattern in nutrient content, with the exception of calcium and vitamin D. Persons should be careful to intake adequate amounts of calcium and vitamin D because less dairy is included for adults.
• The Healthy Vegetarian Pattern modifies amounts recommended from some food groups based on responses of vegetarians to nonvegetarians in the National Health and Nutrition Examination Survey (NHANES). The amounts of soy products (particularly tofu and other processed soy products), legumes, nuts and seeds, and whole grains are increased, and meat, poultry, and seafood are eliminated. Dairy and eggs are included because they are consumed by the majority of vegetarians. This Pattern can be vegan if all dairy choices are comprised of fortified soy beverages (soymilk) or other plant-based dairy substitutes. The Pattern is similar in meeting nutrient standards to the Healthy U.S.-Style Pattern, but somewhat higher in calcium and fiber and lower in vitamin D due to differences in the foods included.

• Estimates of maintenance caloric intake based on age, gender and physical activity can be found at Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level.
• Those trying to lose weight should pick a reasonable calorie goal. Start by cutting 500 to 1000 calories from their current daily intake. Within this range, adjust calories to lose 1 to 2 pounds each week. They should not eat less than 1000 calories each day without medical supervision. They should also have medical supervision at higher caloric levels, especially if they are on meds for diabetes.
• (A total of 3500 calories equals 1 pound of body weight. This means if you decrease (or increase) your intake by 500 calories daily, you will lose (or gain) 1 pound per week. (500 calories per day × 7 days =3500 calories.)

The first couple weeks may be difficult, but they soon should become comfortable with the categories and equivalents of various foods. They don’t need to become expert calorie counters or label readers.

They should learn to recognize foods that are high in sodium, saturated fats, trans-fats or added sugars. For example, “energy” bars may sound nutritious, but often contain high fat and added salt and sugars. Processed and refined foods tend to be lower in fiber and nutrients. They should look for foods with healthy oils and avoid foods with trans-fats that are more commonly found in commercial baked goods, snack foods, margarine and many fried foods. They should try to avoid foods with added sugars or syrups. These can be hard to decipher and include:

• White, confectioner’s, brown, invert and raw sugar
• (High-fructose) corn, maple, pancake or malt syrup
• Honey or molasses
• Dextrose, fructose, glucose, lactose, maltose or sucrose
• Fruit nectars and concentrates
• Sugar cane juice

These do not include naturally occurring sugars such as those in milk and fruits.

• Most health experts recommend a balanced diet that provides approximately 15% to 20% of calories from protein, 20% to 35% of calories from fat, and the rest from complex carbohydrates.
• Carbohydrates provide 4 calories per gram.
• Proteins provide 4 calories per gram.
• Fats provide 9 calories per gram.
• Complex carbohydrates include fruits, vegetables, and whole grains.
• Simple carbohydrates tend to cause more weight gain than complex carbohydrates.
• Simple carbohydrates include sugar and starches (potatoes, pasta, and rice).

• This is some advice based on hints taken from the book, “The Blue Zones Solution: Eating and Living Like the World's Healthiest People."
• Be sure to eat a healthy breakfast with a variety of foods containing protein, complex carbohydrates and plant-based fats.
• Try to prepare foods and eat more frequently at home – you will avoid unknown ingredients, fats and flavorings used in restaurant and pre-prepared meals.
• Eat slowly and stop eating before you are 100% full. It takes about 20 minutes for your brain to sense fullness. Enjoy eating your meals with friends and family.
• Don’t eat standing up or while driving.
• Avoid mindless eating by avoiding reading, watching TV or browsing on your computer or phone if eating alone.
• Pre-plate your food before you sit down. You are likely to eat less than when food is served family style. The website http://www.choosemyplate.gov has good visual advice as well as a tracker that members may enjoy.
• Avoid bringing unhealthy snacks and soda into your house.