General Principles

• A well-balanced diet offers several choices for each meal. Use different kinds of breakfast juice instead of just orange or apple juice each day. Try various proteins such as salmon, swordfish and tuna as well as breast of chicken or fillet of sole. Grains and vegetables should also be used in different varieties. Each variety may bring small amounts of micronutrients that might otherwise be missing. Eat blueberries and raspberries as well as strawberries; quinoa and cous-cous as well as brown rice. Go to ethnic markets to explore new food choices. Read new cookbooks and pay attention to the introduction of new food items on shelves.
  
  

Necessary Foods

• Aim for at least five servings and fruit each day. A serving is typically about half a cup. Look for fruit and vegetables that are intensely colored. In general, darker items like dark green leafy vegetables and deep yellow fruit are filled with more nutrients than their paler counterparts. Rely on bran to help satiate feelings of hunger. Add at least two servings of protein each day to provide necessary amino acids. Use low-fat dairy products to help build strong bones. Eat fruit with the skin on. Lightly steam vegetables rather than boiling or frying them. Use olive oils and nuts such as cashews and walnuts to provide necessary amounts of healthy dietary fats.
  
  

Sample Diet

• A healthy breakfast might begin with a serving of whole wheat toast topped with a thin smear of jelly and margarine. Accompany the breakfast with a serving of oatmeal with skim milk and a piece of fruit. Have another piece of fruit for a snack. For lunch, look for foods that help fill you up for the rest of the day. Stuff a pita pocket with two ounces of low-fat turkey breast, three slices of tomato and fresh spinach leaves. Have a piece of fruit and one ounce of low-fat cheddar to go with it. Sip herbal tea, flavored seltzer or coffee with a small touch of half-and-half. Allow dinner to rely mainly on lean protein if possible. A steamed halibut fillet or marinated chicken breast can make up the main entrée. Serve with a side salad with low-fat dressing and baked potato topped with a half teaspoon of butter. Have an oatmeal cookie and serving of cantaloupe or other in-season fruit as dessert.