By HOLLIE W. BEST
The (Monroe, La.) News-Star

When you hear the words “healthy eating,” what do you think of? Fresh green salads, delicious red apples, baked potatoes, french fries? Much recent research suggests that the way people eat has a lot to do with how healthy they are — and how healthy they stay. This research also has shown that eating a healthy diet, low in fat, high in fiber, with plenty of fruits and vegetables, could help lower cancer risk.

The role of nutrition and diet in reducing the risk of chronic diseases, such as cardiovascular disease, diabetes mellitus and certain forms of cancer, has been well documented. Recommended dietary practices generally include the selection of foods from a variety of food groups, particularly the grain, fruit and vegetable groups. Also important: choice of a diet that is low in fat, saturated fat and cholesterol; and moderate use of salt and sodium. The National Cancer Institute has published dietary guidelines for the public. They are geared to cancer prevention but also are consistent with the U.S. Department of Agriculture dietary guidelines for all Americans.

— Reduce fat intake to 30 percent of calories or less.

— Increase fiber intake to 20 to 30 grams per day with an upper limit of 35 grams.

— Include a variety of fruits and vegetables in the daily diet.

— Avoid obesity.

— Consume alcoholic beverages in moderation, if at all.

— Minimize consumption of salt-cured, salt-pickled and smoked foods.

The key to healthy eating is the time-tested advice of balance, variety and moderation. How you can develop healthy eating patterns:

— Eat a variety of nutrient-rich foods. The Food Guide Pyramid is a practical tool to help you make food choices that are consistent with the Dietary Guidelines for Americans. Using the Pyramid enables you to eat a variety of foods daily so that you get the nutrients you need.

— Enjoy plenty of whole grains, fruits and vegetables. Buy many kinds of fruits and vegetables when you shop so you have plenty of choices. Buy frozen, dried and canned as well as fresh fruits and vegetables.

— Maintain a healthy weight. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses.

— Eat moderate portions. Do you know the recommended serving sizes?

— Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. Don’t forget to start your day with breakfast.

— Reduce, don’t eliminate certain foods. Share french fries and other fried foods for special occasions. Have a small serving. Share with a friend.

— Balance your food choices over time. You don’t have to give up foods such as hamburgers, french fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Balancing food choices from the Food Guide Pyramid and checking out the nutrition facts panel on food labels will help you balance your food choices.

— Know your diet pitfalls. Write everything down that you eat for three days. Look at what you’re eating and how you can improve.

— Make changes gradually. A few small actions can make a difference. For example, switch to reduced or nonfat salad dressing. Regular salad dressing has about 160 calories and 18 grams of fat in a two-tablespoon serving.

Remember, foods are not good or bad. A healthy eating style is like a puzzle with many parts. Each part, or food, is different. Some foods can have more fat, sugar or salt while others might have more vitamins and minerals. There is a place for all these foods. The key to healthy eating is how foods fit together to make up your diet.