Unified dietary guideline - an optional diet (study)

The American Cancer Society, the American Dietetic Association, the American Academy of Pediatrics, the American Heart Association and the National Institutes of Health have formulated what they call the perfect eating plan to protect you against disease, such as heart attacks, cancer and diabetes. It is known as the Unified Dietary Guidelines and among some of the tips are: 

• Grains, fruits and vegetables (complex carbohydrates) should provide 55 per cent or more of your daily calories;

• Fats should comprise no more than 30 per cent of your calories and no more than 10 per cent should come from saturated fats. Eat animal fat sparingly;

• You should have less than 300 milligrams of fat a day (less than 2 eggs);

• You should have less than 1 teaspoon of salt a day;

• Eat five or more servings of fruit and vegetables every day;

• Most of your meals should come from plant sources;

• Eat six or more servings of pasta, bread and grains each day;

• Eat little or no simple sugars.

We all know calcium is very important for proper bone development and maintenance. Here are some vegetables high in calcium:

Carrots, broccoli, cabbage, Brussels sprouts, celery, snap beans, lima beans