NUMEROUS STUDIES HAVE SHOWN that people who eat a healthful low-fat diet reduce their risk of developing diabetes, heart disease, stroke and certain cancers.

The key to a healthful diet is the food you buy at the grocery store. Because determining which foods, of the thousands available, are healthful can be tricky, the following guidelines can help you improve your diet and health.

At All Times

• READ LABELS CAREFULLY. Make sure serving sizes match if you’re comparing similar products. Look for products with the lowest amount of fat and calories per serving.
• CHOOSE LOW ON THE FOOD CHAIN — that is, minimally processed foods. For example, choose a baking potato instead of instant mashed potatoes made with reconstituted potatoes, preservatives and artificial flavors. Cereal and Bread
• CHOOSE HIGH-FIBER CEREALS. The best choices have at least five grams of fiber per serving.
• PAY ATTENTION TO SUGAR. Most kids’ and many adults’ cereals are high in sugar, with some containing as much as 11 teaspoons per serving.
• CHOOSE BREAD WITH WHOLE GRAINS LISTED AS THE FIRST INGREDIENT. Look for breads made with 100 percent whole-wheat flour. Be aware that terms like “multigrain” and “stone ground” may not guarantee a healthful product.

Pasta, Rice and Other Grains

• OPT FOR PLAIN UNCOOKED beans, grains and pastas. Those with flavor packets are likely to be high in sodium. Those with cheese sauces are high in fat.
• CHOOSE BROWN RICE OVER WHITE RICE. White rice has been processed in a way that removes most of the nutrients.

Popcorn and Chips

• CHOOSE FAT-FREE OR LOW-FAT MICROWAVE POPCORN. Avoid those with extra butter.
• CHOOSE CHIPS WITH CARE. Regular potato and corn chips are high in fat and sodium. Baked chips are lower in fat.

Beverages

• AVOID SOFT DRINKS. They have no nutritional value and the regular ones are loaded with as many as 11 teaspoons of sugar.
• CHOOSE 100 PERCENT FRUIT JUICES instead of fruit drinks and punches, which are loaded with added sugars and may contain as little as 2 percent fruit juice.
• READ THE LABELS OF “ENERGY” DRINKS. Many have as much sugar and caffeine as cola.

Oils and Dressings

• CHOOSE OLIVE, CANOLA AND PEANUT OILS. They contain healthful monounsaturated fats. Avoid shortening and lard; they’re full of saturated fat.
• REACH FOR LOW- OR NO-FAT SALAD DRESSINGS. You’ll save as much as 80 calories and 14 gm. of fat per serving.

Dairy

• CHOOSE FAT-FREE AND LOW-FAT MILK, yogurt, sour cream and cottage cheese instead of regular products.
• THE MOST HEALTHFUL SPREADS are the tub “margarines” designed to lower cholesterol. Next comes regular or light tub margarines.

Meat, Fish and Poultry

• CHOOSE LEAN BEEF AND PORK. Look for the words “round” or “loin” when choosing beef, and the words “loin” or “leg” when buying pork.
• ALMOST ALL FRESH FISH AND SHELLFISH ARE HEALTHFUL. The only exceptions are raw oysters, clams and conch, which can be contaminated and can cause food poisoning.
• CHICKEN AND TURKEY ARE LOW IN FAT AND CALORIES. Duck and goose are high in fat, especially if the skin is left on.

Frozen Foods

• READ LABELS OF FROZEN DINNERS CAREFULLY. Some are healthful but many are loaded with calories, fat and sodium.
• CHOOSE PLAIN FROZEN VEGETABLES. Those with butter or cheese sauces have lots of added calories, fat and sodium.
• AVOID FRENCH FRIES, hash browns and tater tots. All are full of fat and sodium.
• TRY FROZEN YOGURT INSTEAD OF REGULAR ICE CREAM and you’ll save more than 100 calories and 10 or more fat grams per serving.

Deli Counter

• CHOOSE SALADS CAREFULLY. Many deli salads made with mayonnaise, such as cole slaw and pasta, potato, tuna and chicken salads, are high in fat. Better choices include salads made with low-fat dressing and fruit salads.
• ASK FOR SLICED HAM AND TURKEY BREAST instead of high-fat luncheon meats, such as bologna, olive loaf and salami.

Making changes to your diet can be challenging. For the best results, make a few changes initially and then add to them over time. Six months of consistent change can make a significant improvement in your diet and long-term health.

By Barbara Floria, the editor of Vitality. For more information, see the American Heart Association’s www.deliciousdecisions.org/sm/index.html.

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