Eat Better to Lower Your Disease Risk

Eat Better to Lower Your Disease Risk

Diet plays an important role in your overall health and disease prevention.  It has been shown that consuming a healthy diet along with regular exercise can reduce you risk for certain diseases like heart and kidney disease, cancer, obesity and high blood pressure.  A healthy diet is low in sodium, sugar, saturated fat and trans fats and high in whole grains and fiber.  Follow the tips in the chart below to improve your diet.


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

Volunteer with Us

We need volunteers to help with Veggie Van mobile markets, packing and delivery, cooking and nutrition education, nonprofit management and more!  

volunteer now


Community Nutrition Partnership


Phone: 910-292-9166


110 E. Geer St.
Durham, NC 27701


©Copyright 2010-2015. All rights reserved. Community Nutrition Partnership.