A healthy diet is one of the best ways to prevent many diseases. A good diet can also help the body fight infections such as tuberculosis.

Important general dietary measures include:

• Eat quality fats:
• Use virgin olive oil and other unsaturated, low-cholesterol fats.
• Eat the right amount of fats, carbohydrates and protein:
• Limit your fat intake to 20 or 30 percent, but don't substitute simple carbohydrates for fat.
• Avoid fad diets:
• Eat a well-rounded diet instead.
• Limit iron intake:
• Too much iron can increase atherosclerosis.
• Eat enough dietary fiber:
• Whole grains are best.
• Eat more soy.
• Check with your doctor about supplementing your diet with B vitamins:
• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B12 (cobalamin)

Key Dietary Recommendations for Chronic Disease Prevention

Nutrient	Recommendation
Energy (calories)	to maintain BMI < 25
Total fats	< or = to 30% of total daily calories
Saturated fats	< 7% of total daily calories
Polyunsaturated fats	< 10% of total daily calories
Monounsaturated fats	< 13% of total daily calories
Cholesterol	< or = to 300 mg per day
Dietary fiber	25-30 grams per day
Fiber type	3:1 insoluble to soluble fiber
Sodium	< or = 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)	< or = to 2 drinks per day
Alcohol (women)	< or = to 1 drink per day

• One drink = 12 oz beer or 4 oz wine or 1 oz of distilled spirits

ug = micrograms

(*) If response is inadequate reduce to less than or equal to 200 mg of dietary cholesterol per day