Drink 8 to 12 cups of water daily.
2. Dark Green Vegetables
Eat dark green vegetables at least three to four times a week. Good options include broccoli, peppers, brussel sprouts and leafy greens like kale and spinach.
3. Whole Grains
Eat whole grains sat least two or three times daily. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa or a multigrain. A good source of fiber has 3 to 4 grams of fiber per serving. A great source has 5 or more grams of fiber per serving.
4. Beans and Lentils
Try to eat a bean-based meal at least once a week. Try to add legumes, including beans and lentils, to soups, stews, casseroles, salads and dips or eat them plain.
Try to eat two to three serving of fish a week. A serving consists of 3 to 4 ounces of cooked fish. Good choices are salmon, trout, herring, bluefish, sardines and tuna.
Include two to four servings of fruit in your diet each day. Try to eat berries such as raspberries, blueberries, blackberries and strawberries.
7. Winter Squash
Eat butternut and acorn squash as well as other richly pigmented dark orange and green colored vegetables like sweet potato, cantaloupe and mango.
25 grams of soy protein a day is recommended as part of a low-fat diet to help lower cholesterol levels. Try tofu, soy milk, edamame soybeans, tempeh and texturized vegetable protein (TVP).
9. Flaxseed, Nuts and Seeds
Add 1 to 2 tablespoons of ground flaxseed or other seeds to food each day or include a moderate amount of nuts – 1/4 cup – in your daily diet.
10. Organic Yogurt
Men and women between 19 and 50 years of age need 1000 milligrams of calcium a day and 1200 milligrams if 50 or older. Eat calcium-rich foods such as nonfat or low-fat dairy products three to four times a day. Include organic choices.
Behavior Modification Ideas for Weight Management
Weight management involves adopting a healthy lifestyle that includes a knowledge of nutrition, exercise, and a positive attitude. Learn more here.
Calcium Content of Foods
Check out this list of calcium rich foods. You will find a breakdown of calcium content in various vegetables, fruits, nuts, legumes, grains, fish and more.
Cholesterol Content of Foods
Use these tables to check the cholesterol and fat content of the foods you eat. This will help you keep track of your daily cholesterol intake.
Guidelines for Losing Weight
Since food equals calories, in order to lose weight you must either eat fewer calories, exercise more to burn off calories with activity, or both. Learn more.
Guidelines for a Low Cholesterol, Low Saturated Fat Diet
Check out these guidelines for a low cholesterol, low saturated fat diet including how to choose meats, dairy, fruits and vegetables and more.
Guidelines for a Low Sodium Diet
A main source of sodium is table salt. The average American eats five or more teaspoons of salt each day, about 20 times as much as the body needs. Learn more.
Getting Enough Calcium
Calcium is important for the maintenance of healthy bones and teeth. Calcium needs are highest during times of growth and after menopause in women. Learn more.
Healthier Fast Food
Fast food is easy and tasty, but it is often high in calories, fat and sodium. These things can be bad for you in large amounts. Learn more here.
Healthy Snack Ideas
Snacks can be an important part of a nutritious eating plan if the foods you choose contribute to a well-balanced diet. Find healthy snack ideas here.
Increasing Fiber Intake
A high-fiber diet reduces the risk of developing various diseases and is important for the health of the digestive system and lowering cholesterol. Learn more.
Soy Protein Content of Foods
Soy contains isoflavones genistein and diadzen that are not found in any other foods and are proven to reduce blood cholesterol and slow bone loss. Learn more.
Winning Sports Nutrition
Physically active individuals have special nutritional needs. Learning what and when you should eat and drink may improve your performance and stay fit.
Nutrition Counseling Clinic at the Family Medicine Center at Lakeshore
1569 Sloat Blvd., Suite 333
San Francisco, CA 94132
Nutrition Counseling Clinic at Parnassus
400 Parnassus Avenue,, Second Floor
San Francisco, CA 94143