PROTECTING OUR HEALTH WITH PLANT FOODS



	Americans are surrounded by messages telling us how to eat. Unfortunately,

much of that advice comes from the fast food industry and recommends food high in 

fat, cholesterol, salt, and sugar. However, nutrition science has taught us that 

such diets increase our risk of heart disease, cancer, strokes, and obesity. 

	Just as some foods increase the risk of disease, other foods protect our 

health. Fruits, grains, and vegetables are three groups of foods that help us stay

strong and healthy. Fruits are foods such as pineapples, oranges,and bananas; grain

foods include bagels, breakfast cereals, and toast; and tomatoes, carrots, and 

potatoes are part of the vegetable groups. 

	These are delicious and fun foods that are already a part of most people's

diets. Unfortunately, while we all know that it is important to eat more fruits, 

grains, and vegetables, most of us do not eat the recommended servings!

	We can improve our health across the nation by substituting more and more 

of the health protecting foods for the disease promoting foods. Below is some

information on how the food we eat plays a part in major diseases with which we are

all familiar.



A DIETARY PROBLEM

	The US Dietary Guidelines recommend no more than 30% of calories from fat,

and no more than 10% from saturated fat. Yet, a  USDA survey found that school

lunches contain 38% of calories from fat, including 15% from saturated fat. Other 

surveys found that only 10% of school children eat the recommended five servings of

vegetables and fruits a day and 23% eat less than one serving.

	In the past three decades, a dozen expert panels found that a diet high in

animal fat elevates the risk of heart disease, stroke, cancer, diabetes, and other

chronic diseases. All recommended a diet of whole grains, legumes, vegetables, and

fruits.  These diseases kill 1.4 million Americans annually. The associated annual 

costs of medical care and lost productivity have been estimated at up to $300 

billion.



CARDIOVASCULAR DISEAES

	Cardiovascular diseases are diseases linked to problems in the bodyıs blood

supply. Heart disease, stroke, atherosclerosis, and hypertension are all types of 

cardiovascular diseases. 

	Diets laden with saturated fat, cholesterol, and salt play a role in contri-

buting to these diseases. Cholesterol, for example, is manufactured by animals to 

form cell membranes and hormones. Therefore, all animal foods contain cholesterol. 

On the other hand, plant foods contain no cholesterol and are naturally low in the 

other factors.  (Continued)







Choice (Consumers for Healthy Options in Children's Education) promotes 

plant based meals and nutrition education in schools. This lesson is 

adapted from "Changing the Course" by the American Cancer Society.



choice@choiceusa.net

1-877-6CHOICE