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Healthy Eating Goals

Choose foods lower in total fat and saturated fat

  • Goal = less than 30 percent of your calories from total fat or about 40-67 g. a day. If you are eating three meals a day, keep your total fat grams to less than 13-22 a meal.
  • Goal = less than 7 percent of your calories from saturated fat or about 9-16 g. a day. If you are eating three meals a day, keep your total saturated fat grams to less than 3-5 a meal.

Limit the amount of cholesterol in your diet.

  • Goal = less than 200 mg. a day.

Avoid salt and high sodium foods.

  • Goal = less than 2000 mg. a day.

 Eat more fiber.

  • Goal = 25-30 g. a day.

 Gain the benefits of losing weight.

  • Even five pounds can make a difference in your health.
  • Losing weight lowers blood cholesterol, blood pressure and triglyceride levels.
  • Losing weight will give you more energy and make you feel better.

Eat a Balanced Diet

Good nutrition depends on eating all the essential nutrients - fats, carbohydrates, protein, vitamins, minerals, and water - and eating them in a balance that nourishes your body.

There are three main nutrients in all foods: carbohydrates, protein and fats.


Carbohydrates (carbs) are the body’s main source of energy and are essential for healthy muscles, tissues and brain function. They also help with the digestion process itself. When you eat carbohydrates, the process of chewing and digestion releases glucose (blood sugar), a simple sugar that our bodies need for energy. Fruits, vegetables, whole grains, nuts and seeds are good carbohydrate sources. Sugar, sugar-sweetened beverages and candy are also carbs, but they are not nutritious choices.


Protein is the major building material for cells throughout the body: blood, skin, organ tissue and muscle. It forms hormones and helps regulate the body’s metabolism — the rate of breathing and digesting food, among other things. Protein comes from animal sources like meat, poultry, fish, eggs and dairy products as well as beans, soy products, nut and seeds.


Our bodies need some fat to stay healthy. They help carry vitamins and minerals through the blood and they “lubricate” tissues throughout the body. But too many or the wrong kind of fats — saturated and trans fats - can build up the in body’s tissues and arteries.

Vitamins and Minerals

Nearly all of the foods in the main three food groups contain vitamins and minerals. Our bodies need them for key functions such as heart health, metabolism, bone growth, blood pressure control, and vision.

  • It is essential to good health that we get a healthy balance of vitamins and minerals. The best way to do this is to eat a well balanced diet with a good amount of fruits, vegetables, fortified foods, whole grains, beans, protein, and dairy products.
  • Although vitamins and supplements can be beneficial, they can also be harmful for some patients. Tell your doctor if you are taking any over-the-counter vitamins and supplements, and talk to him or her before adding any new vitamins or supplements.

High Fats and Low Fats

Compare High-Fat to Low-Fat Foods

High Fat Gram Choice


Calories of fat

Low Fat Gram Choice


Calories of fat

8 oz. whole milk 150 8 8 oz. skim milk 85 0.5
8 oz. fruit flavored yogurt 240 5 8 oz. nonfat yogurt 200 0
1 oz. cheddar cheese 114 9 1 oz. part skim milk mozzarella 72 4.5
1/2 cup ice cream 132 7 1/2 cup low-fat frozen yogurt 100 2
3 oz. baked chicken breast with skin 190 9 3 oz. skinless baked chicken 148 4
3 oz. breaded frozen cod 174 12 3 oz. broiled cod 89 1
1 oz. sliced bologna (beef & pork) 90 8 1 oz. sliced turkey breast 27 0.5
1 plain cake doughnut 211 11 1 small blueberry muffin 126 4
1 croissant 237 12 1 2 oz. bagel 163 1
chocolate cake w/ icing (1/12 of 9”) 460 8 1 slice angel food cake with fruit topping 185 0
apple pie (1/8 of 9”) 282 12 1/2 cup apple crisp 230 5
potato chips (1 oz.) 140 8 pretzels (1 oz.) 108 1
1 Tbsp. regular mayonnaise 100 11 1 Tbsp. reduced-calorie mayonnaise 50 5
1 oz. semisweet chocolate 135 8 1 oz. cocoa powder 115 4

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