Vantage Urologic Institute

Urology Topics

Healthy Living

Nutrition and lifestyle play a very important role in promoting good health and reducing the risk of certain chronic diseases. Scientific evidence shows that diet and physical activity are the two most important modifiable risk factors to alter the course of cancer, prevent its occurrence, and stop its progression.  By following these recommendations, you can promote your health, reduce your risk for chronic diseases such as heart disease, certain types of cancer, diabetes, stroke, osteoporosis and you may also improve your quality of life. 

Build a Healthy Plate

ChooseMyPlate.gov

Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories. Try some of these options.

  • Make half your plate fruits and vegetables.
  • Switch to skim or 1% milk.
  • Make at least half your grains whole.
  • Vary your protein food choices.
  • Keep your food safe to eat - learn more at www.FoodSafety.gov.

Cut Back on Foods High in Solid Fats, Added Sugars, and Salt

Many people eat foods with too much solid fats, added sugars, and salt (sodium). Added sugars and fats load foods with extra calories you don't need. Too much sodium may increase your blood pressure.

  • Choose foods and drinks with little or no added sugars.
  • Look out for salt (sodium) in foods you buy - it all adds up.
  • Eat fewer foods that are high in solid fats.

Eat the Right Amount of Calories for You

Everyone has a personal calorie limit. Staying within yours can help you get to or maintain a healthy weight. People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don't count every calorie.

  • Enjoy your food, but eat less.
  • Cook more often at home, where you are in control of what's in your food.
  • When eating out, choose lower calorie menu options.
  • Write down what you eat to keep track of how much you eat.
  • If you drink alcoholic beverages, do so sensibly - limit to 1 drink a day for women or to 2 drinks a day for men.

Be Physically Active Your Way

Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up, and the health benefits increase as you spend more time being active. 

Use Food Labels to Help You Make Better Choices

Most packaged foods have a Nutrition Facts label and an ingredients list. For a healthier you, use this tool to make smart food choices quickly and easily.

Check for calories. Be sure to look at the serving size and how many servings you are actually consuming. If you double the servings you eat, you double the calories.

Choose foods with lower calories, saturated fat, trans fat, and sodium.

Check for added sugars using the ingredients list. When a sugar is close to first on the ingredients list, the food is high in added sugars. Some names for added sugars include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose. 

Dietary Guidelines for Americans

DGA 2010

The Dietary Guidelines for Americans, 2010 are the best science-based advice on how to eat for health. The Guidelines encourage all Americans to eat a healthy diet and be physically active.

Improving what you eat and being active will help to reduce your risk of chronic diseases such as diabetes, heart disease, some cancers, and obesity. Taking the steps in this brochure will help you follow the Guidelines.

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