Eat Healthy Foods

One of the best things you can do for your health is to eat healthy foods. The Food Guide Pyramid* can help you plan healthy meals. The Pyramid shows the number of servings from each food group that you should eat every day.

Here are some example serving sizes.

• Grains: 1 slice of bread.
• Vegetables: ½ cup chopped vegetables.
• Fruits: 1 medium-sized fruit.
• Dairy Products: 1 cup of milk or yogurt.
• Protein: 2½ - 3 ounces of meat, chicken or fish.

Ideas for Healthy Meals

The following three suggestions can help you eat a healthy diet that may lower your risk of cancer. Following these suggestions can also help you maintain a healthy weight for you.

Eat less fat. To cut down on fat, eat less beef and pork. Choose fish, turkey, or chicken instead. Use low-fat or non-fat milk, yogurt, and cheese. Bake or broil foods instead of frying.

Eat five (or more) fruits and vegetables every day. To get enough fruits and vegetables, have a fruit or vegetable with every meal. Add lettuce and tomato to sandwiches. Snack on raisins, carrot sticks, and fruit.

Eat foods high in fiber. To add fiber to your diet, eat more fruits and vegetables, whole wheat breads, bran and oatmeal cereals, rice and beans.

Health Education and Adult Literacy
HEAL: Breast & Cervical Cancer

Developed by World Education
September 2000