Foods to fight disease
When it comes to
food, we can't ignore the facts - or the science. You need a healthy diet for a healthy life. Research shows a healthy diet could help or prevent a number of health problems, including
cancer,
diabetes,
heart disease, and obesity. And that number keeps growing as researchers learn more about how nutrition affects your health.
What you should know
Adopting a disease-fighting diet is easier than you think. When you shop, choose fruits, vegetables, beans, and whole grains, such as brown rice and whole-wheat bread. Avoid foods high in sugar and fat. Here are some tips for arming yourself against disease with good-for-you foods:
- Follow the food guide pyramid: This guide tells you what foods to include in your diet each day and in what portions. It shows you how to have a balanced diet by eating foods from all the basic food groups:
- milk, yogurt and cheese (two to three servings; one cup of milk or yogurt would be one serving)
- meat, poultry, fish, dry beans, eggs, and nuts (two to three servings; one serving would be two eggs, ½ cup of tuna fish, or about ½ of a skinless, cooked chicken breast)
- fruit (two to four servings; one serving would be a medium-sized apple or banana, ½ cup of canned fruit, or ¼ cup of dried fruit)
- vegetable (three to five servings; one serving would be ½ cup of raw or cooked vegetables or one cup of raw, leafy vegetables, such as spinach or lettuce)
- bread, cereal, rice, and pasta (six to 11 servings; a slice of bread, ½ bagel or English muffin, or ½ cup of pasta would be a serving)
- Think colour: When it comes to fruit and vegetables, eat lots of deep-coloured produce. Oranges and dark berries, like blueberries and cranberries, are especially rich in read more
