This document discusses the importance of healthful eating habits in reducing the risk of disease. It recommends choosing whole grains, fruits, vegetables, low-fat yogurt and cheese for healthy breakfasts and snacks. Unhealthy foods to limit include sweets, donuts, pastries, sugary cereals, chips and candy. A balanced diet from all food groups provides needed nutrients and avoids malnutrition, helping to reduce the risk of cancers, stroke, diabetes, high blood pressure, osteoporosis, and obesity. It cautions against foods high in sugar, salt, fat and empty calories, instead recommending oils like olive and canola oil and limiting cholesterol intake.

1. Healthful Eating Helps Reduce Your
Risk of Disease!
Dr. Jonathan Spages

2. The Dietary Guidelines and
Eating Out
 Choose Healthy Foods
 Watch the portion sizes
 Ask for dressings or sauces on the side
 Get baked or broiled foods instead of fried

3. Healthy Breakfasts and Snacks!
Try more…
 whole grains,
 fruits
 Vegetables
 Low-fat yogurt and cheese

4. Try to Limit…
Sweets!
Donuts
Pastries
Sugary Cereals
Chips
Candy

5. Ways Healthful Eating Habits
Promote Health
 A balanced diet includes foods from all the food
groups, provides nutrients you need for good
health, and helps you avoid malnutrition.
 Malnutrition: harmful condition caused by not
eating enough food or not eating the right kinds
of foods.

6. Healthful Eating Helps Reduce Your
Risk of Disease!
Such as…
 Many types of cancer
 Stroke
 Diabetes: body cannot use or does not
produce enough insulin
 High Blood Pressure
 Osteoporosis: bones are thin and break easily
 Obesity

7. Sugar, Salt and Fat
 Avoid foods that have hydrogenated or partially
hydrogenated on their labels.
 Instead choose foods that say
monounsaturated or
polyunsaturated fat
– Olive oil, canola oil

8. Sugar, Salt and Fat
Words that mean Sugar Alert!
Corn Syrup
Corn Sugar
Dextrose
Sucrose
They all promote Tooth Decay!
They are high in Empty Calories!

9. Sugar, Salt and Fat
 Empty Calories: A food is high in fat or sugar
and calories but LOW in nutrients
– Can cause unnecessary weight gain

10. Sugar, Salt and Fat
 Many people eat too much salt!
 Can cause high blood pressure
 Look for “low-sodium” foods or “salt-free” foods
 Cholesterol: fatty substance that is made by
the body and is found in dairy products and
animal products. 300 mg a day!

11. Thank You