Food labels now list calories from both saturated and unsaturated fats. Eat enough fiber. This means more fruit, vegetables, whole-grain breads and cereals, pasta and rice, and dried peas and beans. A high-fiber diet may reduce the risk of colon and rectal cancer. Use sugars and salt sparingly.
Sugary foods are often high in fat and calories and low in vitamins and minerals.
Too much salt may contribute to high blood pressure, especially for people with a family history of this condition, which can lead to heart attacks, strokes and kidney disease. If you drink alcoholic beverages, do so only in moderation. Heavy alcohol consumption is linked to cancers of the mouth, throat, esophagus and liver. Cancer risk is especially high for heavy drinkers who smoke. Alcoholic drinks are also high in calories and low in vitamins and minerals.