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Many people believe that dietary changes made later in life are of little consequence. But in fact, changing your diet at mid-life or even later is a powerful weapon against several leading chronic diseases. The amount and types of food you eat may determine whether and when you develop a disease that reduces your quality of life (such as osteoporosis) or a life-threatening disorder (such as cancer or coronary heart disease).
In surveys of nutrition habits, people cite a multitude of obstacles to practicing good nutrition: time constraints, the availability of packaged and processed foods, the perception that they will have to give up their favorite foods, and confusion over conflicting information on nutrition. The steps for changing your diet outlined here are simple and direct—and because many of these recommendations overlap, following even one or two diet recommendations can help protect against several disorders.
The diet recommendations for preventing coronary heart disease (CHD), hypertension (high blood pressure), diabetes, and osteoporosis are based on solid, consistent scientific findings. These diet recommendations also take into account recently revised guidelines for sodium and potassium intake. Although many of the diet recommendations for cancer prevention are less certain, a growing body of evidence suggests that they are protective. Experts estimate that about 35% of all cancers are related to diet and that a high intake of fruits and vegetables can cut cancer risk in half.
Diet, Coronary Heart Disease, and Stroke
- Limit saturated fat and trans fatty acids in your diet to less than 10% of calories (or less than 7% if you have high blood cholesterol levels). You can accomplish this by restricting your intake of the major sources of saturated fat (fatty meats, poultry skin, full-fat dairy products, and tropical oils) and by restricting your intake of hydrogenated fat (found in commercially prepared baked and fried foods and margarines), the major source of trans fatty acids.
- Center your diet around fish, skinless poultry, and plant-based, unprocessed, whole foods, such as whole grains, fruits, vegetables, legumes (such as beans), and nuts.
- Eat at least two servings of fish per week, particularly fatty fish such as mackerel, salmon, and albacore tuna. Fatty fish provide a type of fat, called omega-3 fatty acids, that is believed to be heart healthy.
- Include soy foods in your diet—replace foods high in saturated fat and cholesterol with 25 g of soy protein per day. This diet recommendation is particularly important for those with high levels of total and LDL cholesterol.
- Opt for fat-free and low-fat dairy products. Also choose lean meats in place of higher-fat cuts. The leanest cuts of meat are loin, flank, and round.
- Get at least 15% of total calories in your diet from monounsaturated fats such as olive oil. Choose unsaturated fats instead of saturated and trans fats.
- Limit cholesterol to 300 mg per day. If you have high blood cholesterol levels, limit your intake to less than 200 mg per day.
- Get 20 to 30 g of fiber per day (for adults over age 50); include plenty of soluble fiber.
- Consume at least 400 micrograms (mcg) of folate (folic acid) per day from fruits, vegetables, fortified grains, and/or a supplement.
- Limit intake of refined carbohydrates, such as white flour and sugar.
- Maintain a desirable weight to prevent metabolic syndrome, a major risk factor for heart disease.
Diet and High Blood Pressure (Hypertension)
- Maintain a desirable weight.
- Limit daily sodium intake in your diet to 2,400 mg, the equivalent of about 1G teaspoons of table salt (sodium chloride). To achieve a more dramatic reduction in blood pressure, restrict sodium intake to 1,500 mg or less each day, the equivalent of about O teaspoon of salt.
- Increase intake of fruits and vegetables to get enough potassium. Aim for eight servings per day.
- Consume two to four servings of fat-free or low-fat dairy products each day for adequate calcium and protein.
- Include plenty of whole grains, fish, and poultry in your diet.
- Restrict intake of fat, red meat, and sugary foods and drinks.
- Limit consumption of alcohol to no more than one drink per day for women and no more than two per day for men. One alcoholic drink equals one 12-oz. beer, one 5-oz. glass of wine, or one shot (1H oz.) of 80-proof spirits.
Diet and Osteoporosis
- Take calcium supplements if the amount of calcium in your diet is low.
- Get an adequate amount of vitamin D (400 to 800 IU per day).
- Limit sodium consumption to 2,400 mg per day.
- Follow a dietary pattern that emphasizes fruits, vegetables, and whole grains.
- Restrict caffeine consumption in your diet to less than 300 mg per day. Depending on brewing methods, the average cup (8 oz.) of coffee contains between 115 and 175 mg caffeine; the average size (12 oz.) soda contains between 30 and 50 mg caffeine, depending on the brand.
Diet and Type 2 Diabetes
- Maintain a desirable weight.
- Limit the saturated fat in your diet to no more than 7% of total calories.
- Get at least 15% of total fat calories from monounsaturated fat.
- Limit dietary cholesterol to less than 200 mg per day, which requires restriction of all dietary sources of cholesterol, including eggs and shellfish.
- Get at least 25 g of fiber per day; include several servings of whole grains and plenty of soluble fiber in your diet.
- Aim for eight servings per day of a variety of fruits and vegetables. At least one vegetable should be dark green and at least one fruit or vegetable should be orange or red.
- Restrict intake of refined carbohydrates such as white flour and sugar.
- Choose an overall balanced diet that emphasizes fruits, vegetables, and whole grains.
Diet and Prostate Cancer
- Limit intake of fat in your diet from animal sources, especially meats and dairy products.
- Limit your intake of red meat. Choose lean cuts and eat small portions (about 3 oz.).
- Eat a diet rich in whole grains and have at least five servings per day of a variety of fruits and vegetables. At least one of the vegetables should be dark green and at least one fruit or vegetable should be orange or red. Include plenty of cruciferous vegetables, such as broccoli, cauliflower, and cabbage in your diet.
- Eat several servings of cooked tomato products (such as tomato sauce) per week.
Diet and Breast Cancer
- Maintain a desirable weight.
- Limit fat intake, especially saturated fats and trans fatty acids.
- Include at least 25 g of fiber per day in your diet. Be sure to include several servings of whole grains.
- Eat at least five servings per day of a variety of fruits and vegetables. At least one vegetable should be dark green and at least one fruit or vegetable should be orange or red.
- Limit alcohol consumption to fewer than seven drinks per week.
Diet and Colon Cancer
- Limit your intake of red meat. Choose lean cuts and eat small portions (about 3 oz.).
- Eat several servings of whole grains and at least five servings of fruits and vegetables each day. Include plenty of spinach, broccoli, tomatoes, oranges, berries, and carrots in your diet.
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