Eat for life? Eat to improve your chances long and healthy life?
Yes, you can.
At a time when we seem to be overwhelmed by conflicting diet and
health messages, we have some good news: by making the right food
choices, you may reduce your risk of developing cardiovascular
disease and cancer.
These diseases take the lives of more people than all other
illnesses and causes of death combined. Each day, about three out
of every four deaths will occur as a result of cardiovascular
disease or heart disease (like heart attacks and strokes) and
cancer. This need not be. Although no diet can ensure you won't
get a heart attack, stroke or cancer, what you eat can affect
your health.
How does a person eat for life? It's easier and more enjoyable
than you might think. The practical ideas in this booklet show
you how to make healthful, tasty, and appetising food choices at
home and when you're eating out. The seven basic guidelines are:
* Eat a variety of foods.
* Maintain desirable weight.
* Avoid too much fat, saturated fat, and cholesterol.
* Eat foods with adequate starch and fibre.
* Avoid too much sugar.
* Avoid too much sodium.
* If you drink alcoholic beverages, do so in moderation.
The first two guidelines form the framework of a good diet: eat
a variety of foods so that you get enough of the essential
nutrients you need, and eat only enough calories to maintain
desirable weight. The next five guidelines describe special
characteristics of a good diet-getting adequate starch and fibre
and avoiding too much fat, sugar, sodium, and alcohol. Although
the guidelines are designed for healthy adults, these suggestions
are considered especially appropriate for people who may already
have some of the risk factors for chronic diseases. These risk
factors include a family history of obesity, premature heart
disease, diabetes, high blood pressure, or high blood cholesterol
levels.
This pamphlet focuses on five guidelines that are particularly
related to the prevention of heart disease and/or cancer: eat a
variety of foods; maintain desirable weight; avoid too much fat,
saturated fat, and cholesterol; eat foods with adequate starch
and fibre; and avoid too much sodium.
Keep in mind that staying healthy requires more than just good
nutrition. Regular exercise, getting enough rest, learning to
cope with stress, and having regular physical checkups are
important ways to help ensure good health. Checkups are
especially important for early detection of cancer and heart
disease. Another important way to reduce your risks of heart
disease and cancer is not to smoke or use tobacco in any form.
Controlling high blood pressure (hypertension) can also greatly
reduce your risk of heart disease and stroke. Remember, three of
the major risk factors for heart disease are largely under your
control. They are smoking, high blood pressure, and high blood
cholesterol.
How Do the Foods We Eat Affect Our Chances of Getting Cancer and
Heart Disease?
There is much still to be learned about the relationship between
the foods we eat and our risk of getting cancer and heart
disease. A great deal of research is being conducted to find out
more about this relationship. There is, however, a lot that we
know now. The relationship of diet to cancer and the relationship
of diet to risk factors for heart disease are summarised below:
Obesity
* We know that obesity is associated with high blood pressure,
high blood cholesterol, diabetes, heart disease, and stroke,
Extreme obesity has also been linked to several cancers. This
means that if you are obese, losing weight may reduce your
chances of developing these serious diseases or conditions. If
you already suffer from hypertension and are overweight, weight
loss alone can often lower your blood pressure to normal levels.
Because fat (both saturated and unsaturated fat) provides more
than twice the number of calories provided by equal weights of
carbohydrate or protein, decreasing the fat in your diet may help
you lose weight as well as help reduce your risk of cancer and
heart disease. Today, most people get about 37 percent of their
daily calories from fat. Many experts suggest that fat should be
reduced to 30 percent or less of calories.
Heart Disease
* We know that high blood cholesterol increases your risk of
heart disease, especially as it rises above 200 mg/dl (milligrams
of cholesterol per decilitre of blood). The evidence is clear
that elevated cholesterol in the blood, resulting in part from
the foods we eat and in part from cholesterol made in the body,
contributes to the development of atherosclerosis, a disorder of
arteries that results in their narrowing and in reduced blood
circulation. This condition can lead to a heart attack or stroke.
* We know that blood cholesterol levels are greatly influenced
by the amount of saturated fat and cholesterol found in many of
the foods we eat. These raise blood cholesterol levels. (Of the
two, saturated fat seems to be the major dietary factor which
affects blood cholesterol.) To reduce your blood cholesterol
level, it is important to eat less saturated fat and cholesterol.
Saturated fat and cholesterol are often found together in foods.
Saturated fats in our diet is provided primarily by animal
products such as the fat in meat, butter, whole milk, cream,
cheese, and ice cream. There are a few vegetable fats -- coconut
oil, cocoa butter, palm kernel and palm oils which are also high
in saturated fat. Cholesterol is found only in animal products
eggs, meat, poultry, fish and dairy products. Plant foods such as
vegetables, grains, cereals, nuts, and seeds do not contain
cholesterol. A few foods are high in cholesterol but relatively
low in fat -- for example, egg yolks and liver.
Watch out for items in the grocery store that are labelled "no
cholesterol or, contains no animal fat." They may still contain a
large amount of fat or saturated fat. Examples are peanut butter,
solid vegetable shortening, non-dairy creamer, and baked products
like biscuits and cakes. For people trying to lose blood
cholesterol level, these foods should be chosen less often.
* We know that substituting unsaturated fatty acids (which are
usually liquid and usually come from plant sources) for saturated
fats can help reduce high blood cholesterol. Safflower, corn,
soybean, olive, and similar oils are major sources of unsaturated
fats. The omega-3 fatty acids which are found in fish and
seafood, may have a favourable effect on blood fat and reduce the
risk of heart disease. No one is sure yet.
* We know that there is an association between too much sodium
in the diet and high blood pressure in some individuals. Sodium
is a mineral that occurs naturally in some foods and is added to
many foods and beverages as salt or other additives. Most sodium
in our diet comes from salt. One teaspoon of salt contains about
2 grams of sodium. In countries where people eat only small
amounts of sodium, high blood pressure is rare. We also know that
when some people with high blood pressure greatly reduce their
sodium intake, their blood pressure will fall. Because people
generally eat much more sodium than they need, it is probably
best for most people to reduce the amount of sodium they eat.
According to research, a safe and adequate amount of sodium in
the diet of the average adult is between 1 and 3.3 grams daily.
Some recent studies indicated that the substitution of
monosaturated fats, such as those saturated fats may lower blood
cholesterol.
Cancer
* It is estimated that about 80 percent of all cancers may be
related to smoking, diet, and the environment.
* About one-third of all cancer deaths may be related to the
foods we eat. Studies suggest that eating foods high in fibre may
reduce risks of cancers of the colon and rectum. Adults now eat
about 11 grams of fibre daily according to recent studies. Health
authorities recommend that we increase the daily amount of fibre
we eat to between 20 and 30 grams, with an upper limit of 35
grams. They also emphasises the importance of choosing fibre rich
foods, not supplements. Good sources of fibre are whole grain
breads and bran cereals, vegetables, cooked dry peas and beans,
and fruits.
* We know that diets high in fats of all kinds have been linked
to certain cancers, particularly those of the breast, colon,
lining of the uterus, and prostate gland. Some studies have
suggested that fat may act as a cancer promoter (an agent that
speeds up the development of cancer).
* There is some evidence that diets rich in vitamin A, vitamin
C, and beta-carotene (the plant form of vitamin A) may help
reduce the risk of certain cancers. The evidence we have about
vitamins A and C comes from studies of these vitamins as they are
found in foods. That is why it is recommended that you eat a
variety of foods rich in vitamins rather than relying on vitamin
supplements. Good sources of vitamin A include yellow-orange
vegetables such as carrots, winter squash, sweet potatoes and
pumpkin; and yellow-orange fruits such as peaches, cantaloupes
and mangoes. Sources of vitamin C include dark-green leafy
vegetables such as kale, spinach, and watercress; broccoli and
asparagus; and tomatoes. Some fruit sources of vitamin C are
oranges, lemons, grapefruit, peaches, berries, and cantaloupe.
* There is some evidence that vegetables in the cabbage family
may help protect against cancer of the colon. These vegetables
are also good sources of fibre, vitamins, and minerals. Cabbage
family vegetables include cabbage, broccoli, cauliflower,
Brussels sprouts, collards, kale, turnips, mustard greens, turnip
greens, kohlrabi, watercress and radishes.
Reducing Your Risk of Heart Disease and Cancer
Based on what we know, we can suggest some ways you may reduce
your risks of heart disease and cancer. These suggestions
emphasise the need to eat a variety of foods each day. They also
include some "mealtime strategies" that you can use to plan meals
that avoid too much fat, saturated fat, cholesterol, and sodium,
and that help you to get adequate starch and fibre. These
strategies are consistent with the Department of Health dietary
guidelines. These strategies should encourage you to think about
the foods you eat, how to prepare them, and what food choices you
can make when you go grocery shopping or eat away from home.
The key is following a 'Choose More Often' approach. It doesn't
mean giving up your favourite foods. It means taking steps to
choose more often foods that are low in fat and high in fibre.
For example, if you enjoy eating steak, choose a low-fat cut,
trim off the excess fat, grill it, and drain off the drippings.
Pizza? To try a low-fat version that is rich in fibre, use a
whole-grain English muffin or pitta bread topped with part-
skimmed mozzarella, fresh vegetables, and tomato sauce. And
biscuits or other desserts? In many recipes you can reduce the
fat, and substitute vegetable oils or margarine for butter. To
increase fibre, use whole wheat flour in place of white flour.
Here's how the Choose More Often approach works:
Choose More Often:
Low-fat meat, poultry, fish
Lean cuts of meat trimmed of fat (pork tenderloin, loin lamb
chop), poultry without skin, and fish, cooked without breading or
fat added.
Low-fat dairy products
1 percent or skimmed milk, buttermilk; low-fat or nonfat yogurt;
lower fat cheeses (part-skimmed ricotta, pot, and farmer); ice
milk, sherbet.
Dry beans and peas
All beans, peas and lentils -- the dry forms are higher in
protein.
Whole grain products
Breads, bagels, and muffins made from whole wheat, rye, bran, and
corn flour or meal; whole grain or bran cereals; whole wheat
pasta; brown rice; bulgur.
Fruits and vegetables
All fruits and vegetables (except avocados, which are high in
fat, but that fat is primarily unsaturated). For example, apples,
pears, melons, oranges, grapefruit, pineapple, peaches, bananas,
carrots, broccoli, Brussels sprouts, cabbage, kale, potatoes,
tomatoes, sweet potatoes, spinach, cauliflower, and turnips, and
others.
Fats and oils high in unsaturates
Unsaturated vegetable oils, such as canola oil, corn oil,
cottonseed oil, olive oil, and soyabean oil, and margarine;
reduced-calorie mayonnaise and salad dressings.
To assure an adequate diet, choose a variety of foods daily
including selections of vegetables; fruits; whole-grain breads
and cereals; low-fat dairy products; poultry, fish, and lean
meat, dry beans and peas. Here are some tips for following the
Choose More Often approach in three important areas: grocery
shopping, food preparation, and eating out.
Grocery Shopping
Focus on variety. Choose a wide selection of low-fat foods rich
in fibre. Include whole grain breads and cereals, vegetables,
fruits, low-fat dairy products, and poultry, fish, and lean meat.
Although the goal is to reduce fat to 30 percent or less of
calories, when choosing foods that do contain fat, try to choose
ones that contain primarily unsaturated fats. For example, choose
an unsaturated-rich margarine instead of butter; choose vegetable
oils.
Read food labels. To help you find foods that are low in fat and
cholesterol and high in fibre, get into the label-reading habit.
Many nutritional labels on packaged foods show the amount of
unsaturated and saturated fatty acids and the amount of
cholesterol and fibre they contain. Check the type of fat on the
ingredients list. Is it an animal fat, coconut or palm kernel oil
high in saturated fat? Or, is it corn or soyabean oil high in
polyunsaturated fat? Choose a product with the lowest proportion
of saturated fat. The label also tells you something else about a
product. Ingredients are listed in order of amount from most to
least by weight. So, when you buy a breakfast cereal, for
example, choose one that has a whole grain listed first (such as
whole wheat or oatmeal).
Pay attention to sodium. Many processed, canned, and frozen
foods are high in sodium. Cured or processed meats, cheeses, and
condiments (soy sauce, mustard, tartar sauce) are also high in
sodium. Check for salt, onion or garlic salt, and any ingredient
with "sodium" on the label. If the sodium content is given on the
nutritional label, compare products and choose the ones with
lower levels.
Food Preparation
Use small amounts of fat and fatty foods. There are lots of ways
to use less fat. For example, when you saute or stir-fry, use
only half a teaspoon of fat per serving. When you use margarine,
mayonnaise, or salad dressing, use half as much as usual. And,
decrease portion sizes of other high fat foods -- rich desserts,
untrimmed and fatty types of meat, poultry with skin, and fried
foods, especially breaded foods.
Use less saturated fat. While reducing your total fat intake,
substitute unsaturated fat and oils for saturated fat in food
preparation. For example, instead of butter, use margarine or
vegetable oil. One teaspoon of butter can be replaced with equal
portions (or less) of margarine or 3/4 teaspoon of vegetable oil
in many recipes without affecting the quality. Saturated fat may
be reduced even more if you want to experiment with recipes.
Poultry without skin and fish are good choices because they are
often lower in fat and saturated fat than many meats.
Use low-fat alternatives. Substitute 1 percent, skimmed, or
reconstituted nonfat dry milk for whole milk. Use low-fat yogurt,
buttermilk, or evaporated skimmed milk in place of cream or sour
cream. Try reduced-calorie mayonnaise and salad dressing in place
of regular.
Choose lean meat. When you buy meat, choose lean cuts such as
pork tenderloin, and loin lamb chops. Be sure to trim all visible
fat from meat and poultry and remove poultry skin.
Use low-fat cooking methods. Bake, steam, grill, microwave, or
boil foods rather than frying. Skim fat from soups and gravies.
Increase fibre. Choose whole grain breads and cereals. Substitute
whole grain flour for white flour. Eat vegetables and fruits more
often and have generous servings. Whenever possible, eat the
edible fibre-rich skin as well as the rest of the vegetable or
fruit.
Use herbs, spices, and other flavourings. For a different way to
add flavour to meals, try lemon juice, basil, chives, allspice,
onion, and garlic in place of fats and sodium. Try new recipes
that use less fat or sodium-containing ingredients, and adjust
favourite recipes to reduce fat and sodium.
Eating Out
Choose the restaurant carefully. Are there low-fat as well as
high-fibre selections on the menu? Is there a salad bar? How are
the meat, chicken, and fish dishes cooked? Can you have menu
items grilled or baked without added fat instead of fried? These
are important things to know before you enter a restaurant --
fast food or otherwise. Seafood restaurants usually offer
grilled, baked, or poached fish, and you can often request butter
and sauces on the side. Many steak houses offer small steaks and
have salad bars.
Try ethnic cuisines. Italian and Asian restaurants often feature
low-fat dishes. though you must be selective and alert to portion
size. Try a small serving of pasta or fish in a tomato sauce at
an Italian restaurant. Many Chinese, Japanese, and Thai dishes
include plenty of steamed vegetables and a high proportion of
vegetables to meat. Steamed rice, steamed noodle dishes, and
vegetarian dishes are good choices too. Ask that the chef cook
your food without soy sauce or salt to decrease sodium. Some
Latin American restaurants feature a variety of fish and chicken
dishes that are low in fat.
Make sure you get what you want. Here are just a few things you
can do to make sure you're in control when you eat out. Ask how
dishes are cooked. Don't hesitate to request that one food be
substituted for another. Order a green salad or baked potato in
place of chips, or order fruit, fruit ice, or sherbet instead of
ice cream. Request sauces and salad dressings on the side and use
only a small amount. Ask that butter not be sent to the table
with your rolls. If you're not very hungry, order two low-fat
appetisers rather than an entire meal, split a menu item with a
friend, get a doggie-bag to take half of your meal home, or order
a half-size portion. When you have finished eating, have the
waiter clear the dishes away so that you can avoid post-meal
nibbling.
Mealtime Strategies
We've given you some basic information on fat, fibre, and sodium.
And, we've provided some tips on decreasing fat, saturated fat,
cholesterol and sodium; and increasing fibre. But, how do you put
it all together when it comes to breakfast, lunch, and dinner?
These mealtime strategies should help.
Breakfast
Strategy #1 -- Choose fruit more often. Just a few great choices
in the fruit family are: melon, grapefruit, strawberries,
oranges, bananas, pears, and apples.
Strategy #2 -- Choose whole-grain cereals and products more
often. Examples are whole wheat or bran breads, bagels, and
cereal.
Strategy #3 -- Try making pancakes and waffles with whole wheat
flour instead of white flour and one whole egg and one egg white
rafter than two whole eggs. For a low-fat topping with fibre, try
applesauce, apple butter and cinnamon, or fruit and low-fat plain
yogurt.
Strategy #4 -- Fruit juice and skimmed milk are familiar
breakfast drinks. For an extra boost in the morning, why not try
a fruit dish made from juice, fruit and nonfat plain yogurt
blended together. Other nonfat choices are mineral water, coffee,
and tea.
These breakfast choices are sound nutrition choices because they
are not only low in fat and cholesterol but also provide fibre,
vitamins, and minerals. Some foods that you should choose less
often are sausage, bacon, butter, whole milk and cream (including
commercial non-dairy creamer). These foods are high in saturated
fat and cholesterol.
Lunch
Strategy #1 -- Try a fibre-rich bean, split pea, vegetable, or
minestrone soup. Use commercially canned and frozen soups and
cream soups less often -- they can be high in sodium and fat. If
you make your own soup, use broth or skimmed milk to keep the fat
content low.
Strategy #2 -- Have a bean salad or mixed greens with plenty of
vegetables. For fibre include some vegetables like -- carrots,
broccoli, cauliflower, and kidney beans. For a low-fat dressing,
try lemon juice or a reduced-calorie dressing. If you use regular
dressing, use only a very small amount.
Strategy #3 -- Try sandwiches made with water-packed tuna, sliced
chicken, turkey, lean meat, or low-fat cheese, and use whole-
grain bread or pitta bread. To decrease fat, use reduced-calorie
mayonnaise, or just a small amount of regular mayonnaise, or use
mustard. Mustard contains no fat.
Strategy #4 -- For dessert, have fresh fruit, low-fat yogurt, or
a frozen fruit bar.
Strategy #5 -- Fruit juice and skimmed milk are good beverage
choices. Club soda with a twist of lemon or lime, hot or iced tea
with lemon, or coffee without cream are refreshing drinks.
At lunch, try to eat these foods less often: processed luncheon
meats, fried meat, chicken, or fish; creamy salads, French fries
and chips, richer creamy desserts, high-fat baked goods, and
high-fat cheeses such as Swiss, cheddar, and Brie.
Dinner
Strategy #1 -- Eat a variety of vegetables. To increase variety,
try some that might be new to you, such as those from the cabbage
family (broccoli, Brussels sprouts, cauliflower, and cabbage),
dark-green leafy vegetables (spinach and kale), and yellow-orange
vegetables (winter squash and sweet potatoes). For old
favourites, like peas and green beans, skip the butter and
sprinkle with lemon juice or herbs. Or, how about a baked potato,
with the skin, and topped with low-fat yogurt and chives, tomato
salsa, or a small amount of low-fat cheese?
Strategy #2 -- Try whole wheat pasta and casseroles made with
brown rice, bulgur, and other grains. If you are careful with
preparation, these dishes can be excellent sources of fibre and
low in fat. For example, when milk and eggs are ingredients in a
recipe, try using semi-skimmed or skimmed milk, reduce the number
of egg yolks and replace with egg whites. Here are some ideas for
grain-based dishes:
-- Whole wheat spaghetti with fresh tomato sauce;
-- Whole wheat macaroni and chickpea stew in tomato sauce;
-- Tuna noodle casserole, using water-packed tuna (or rinsed,
oil-packed tuna), skimmed milk, and fresh mushrooms or sliced
water chestnuts;
-- Turkey, broccoli and brown rice casserole using skimmed milk
and egg whites;
-- Aubergine lasagna, made with grilled aubergine and low-fat
mozzarella or ricotta cheese.
Strategy #3 -- Substitute whole-grain breads and rolls for white
bread.
Strategy #4 -- Choose main dishes that call for fish, chicken,
turkey or lean meat. Don't forget to remove the skin and visible
fat from poultry and trim the fat from meat. Some good low-fat
choices are:
-- Red snapper stew;
-- Flounder or sole Florentine (make the cream sauce with
skimmed milk);
-- Salmon loaf (use skimmed milk, rolled oats, and egg whites);
-- Baked white fish with lemon and fennel;
-- Chicken cacciatore Italian-style (decrease the oil in the
recipe);
-- Chicken curry served over steamed wild rice (choose a recipe
that requires little or no fat; "saute" the onions in chicken
broth instead of butter);
-- Light beef stroganoff with well-trimmed beef steak and
buttermilk served over noodles;
-- Oriental pork made with lean pork loin, green peppers and
pineapple chunks served over rice.
Strategy #5 -- Choose desserts that give you fibre but little fat
such as:
-- Baked apples or bananas, sprinkled with cinnamon;
-- Fresh fruit cup;
-- Brown bread or rice pudding made with skimmed milk;
-- Oatmeal biscuits (made with margarine or vegetable oil; add
raisins).
For many, the end of the working day represents a time to relax,
and dinner can be a light meal and an opportunity to decrease fat
and cholesterol.
Snacks
Strategy #1 -- Try a raw vegetable platter made with a variety of
vegetables. Include some good fibre choices: carrots, mange-tout,
cauliflower, broccoli, green beans.
Strategy #2 -- Make sauces and dips with non-fat plain yogurt as
the base.
Strategy #3 -- Eat more fruit. Oranges, grapefruit, kiwi fruit,
apples, pears, bananas, strawberries and melons are all good
fibre sources. Make a big fruit salad and keep it on hand for
snacks.
Strategy #4 -- Plain, air-popped popcorn is a great low-fat snack
with fibre. Watch out! Some prepackaged microwave popcorn has fat
added. Remember to go easy on the salt or use other seasonings.
Strategy #5 -- Instead of chips, try one of these low-fat
alternatives that provide fibre: toasted shredded wheat Squares
sprinkled with a small amount of grated Parmesan cheese, whole-
grain muffins, or toasted plain corn tortillas.
Strategy #6 -- When you are thirsty, try water, skimmed milk,
juice, or club soda with a twist of lime or lemon.
The national health associations are committed to promoting good
health and reducing the loss of life from heart disease and
cancer. You can help. By using the ideas in this booklet, trying
recipes that have been modified to decrease fat and sodium and
increase fibre, and planning menus that are high in fibre and low
in fat, especially saturated fat, you may reduce the risk of
these diseases for yourself and for those you love.
So Eat Well, Eat Healthy . . . And Eat For Life!