Strategies for a healthy diet include:
- Limit your intake of fat to 30% of your total calories.
- 10% to 15% of your total calories should be in the form of monounsaturated fats such as:
- olive oil
- canola oil
- peanut oil
- Consume only unsaturated fats that are low in cholesterol.
- Consume less than 300 milligrams of cholesterol a day.
- Eat dietary fiber: whole grains are best.
- Avoid fad diets.
- Eat more soy.
- Check with your doctor about B vitamin supplements. Some people may benefit from B vitamins.
Key Dietary Recommendations for Chronic Disease Prevention| Nutrient | Recommendation |
| Energy (calories) | to maintain BMI of < 25 |
| Total fats | less than or equal to 30% of total daily calories |
| Saturated fats | less than 7% of total daily calories |
| Polyunsaturated fats | less than 10% of total daily calories |
| Monounsaturated fats | less than 13% of total daily calories |
| Cholesterol | less than or equal to 300 mg per day |
| Dietary fiber | 25-30 grams per day or 10-13 g/1000 cals |
| Insoluble / soluble fiber | 3:1 |
| Sodium | less than or equal to 1,500 mg per day |
| Calcium 9-24 yrs | 1,200-1,500 mg per day |
| Calcium 25-50 yrs | 1,000 mg per day |
| Calcium 51-65 yrs | 1,200 mg per day |
| Calcium >65 yrs | 1,500 mg per day |
| Vitamin D 9-50 yrs | 5 ug per day |
| Vitamin D 51-70 yrs | 10 ug per day |
| Vitamin D >70 yrs | 15-20 ug per day |
| Folic acid | 400 ug per day |
| Fruits & vegetables | 5-7 servings per day |
| Alcohol (men) | less than or equal to 2 drinks per day* |
| Alcohol (women) | less than or equal to 1 drinks per day* |
ug = micrograms
- One drink = 12 oz beer or 4 oz wine or 1 oz of distilled spirits
