CNPNC

Limit Sodium Intake

Limit Sugar Intake

Avoid trans fat and limit saturated fats

Eat more whole grains and fiber

-Eat less than 1,500 mg per day; 1,500 mg is about 3/4 teaspoon of salt

-Limit your calories from sugar to100 calories per day for women and 150 calories per day for men

-No more than 7% of calories should come from saturated fat; for most people 7% is 16 grams

-Eat 20-30 grams of fiber each day

-Limit processed foods that have hidden sodium

-Avoid sugar laden foods like cookies, cakes, pies, ice creams and coffee drinks

-Limit intake of read meat and other fatty meats;  instead try fish, beans or tofu.

-Eat fresh fruits and vegetables; keep the skin on and eat them raw when possible

-Limit condiments high in sodium such as soy sauce, steak sauce, ketchup, pickles, relish and mustard

-Drink water instead of sweetened beverages

-Substitute vegetable fats such as olive or canola oil for animal fats (butter, lard, shortening)

-Choose whole grains such as brown rice, whole wheat bread, and quinoa.

-Choose fresh meat instead of processed meats like hot dogs, bacon, smoked meats and deli meats

-Limit foods made with sucrose, high fructose corn syrup, evaporated cane juice, fructose, glucose, honey, maple syrup, molasses & brown rice syrup

-Avoid foods with partially hydrogenated oil; hydrogenated oil is the main source of trans fats in your diet

-Eat legumes and beans; 1/3 cup of beans = 7 grams of fiber