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Maintain a healthy weight. |
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Obesity increases your risk for diabetes,
hypertension and coronary heart disease. |
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Eat a variety of foods. |
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Eating a variety of foods increases
your chances of obtaining all the vitamins, minerals
and nutrients your body needs. |
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Eat less fat. |
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Too much fat may cause heart and blood
vessel disease. Eat non-fried fish, seafood, poultry,
and other lean meats. Watch your portion sizes of
all meat -- it's easy to eat too much. Eat fewer
high-fat foods such as canned meats, corned beef
(from keg & can), coconut milk, gravy, salad dressing,
chicken/turkey wings and tails. |
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Eat more starches, especially those
high in fiber. |
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Starches are a good source of energy,
vitamins, and minerals. Fiber in foods may help to
lower blood-glucose and blood-fat levels. All people
should increase the amount of carbohydrate and fiber
they eat. This can be done by eating more suni taro,
yams, sweet potato, cassava, bananas, breadfruit,
dried beans, and peas; more whole grain breads, cereals,
and crackers; and more fruit and vegetables. |
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Eat less sugar. |
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Sugar has only calories (energy) and
no vitamins or minerals, and it increases the risk
of dental cavities. Foods high in added sugar include
desserts such as cakes and pies, sugary breakfast
foods (such as toaster pastries and sugar coated
cereals), cookies, candy, pastries, table sugar,
honey, sweet drinks, and syrup. People with diabetes
need to avoid these foods. |
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Eat less salt and sodium. |
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Many of us eat too much salt. The
sodium in salt can cause the body to retain water,
and in some people it may raise blood pressure. High
blood pressure may be made worse by eating too much
salt and sodium. Try to use less salt and soy sauce
in cooking and at the table. |
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Limit alcohol intake. |
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It is best to avoid alcohol altogether.
If you like to have an alcoholic drink now and then,
ask your physician or nutritionist how to work it
into your meal plan. |
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| *Source: Guam Food Choices for Healthy Living Based on
Food Group Lists, published by the Land Grant Institutions
of the Pacific. |
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