Take charge of your health today! Here is a quick, simple guide for you to make healthy changes in your eating habits. 

Protein. Slightly decrease total protein. Reduce protein intake from red meat; increase protein from whole-grain foods, vegetables, poultry and fish. 

Fat and Cholesterol. Decrease total fat intake to less than 20% of total calories. Greatly decrease the saturated fats found in whole milk, most cheeses and red meat. Switch to vegetable oils, canola oil, soybean oil, corn oil, peanut oil or olive oil. 

Carbohydrates. Increase total carbohydrates, emphasizing whole-grain foods, vegetables, cereals, fruit, pasta, and rice; these contain “complex” carbohydrates. 

Alcohol. Moderate use or less; “moderate” is approximately two drinks daily. 

Fiber. Increase fiber intake, with emphasis on fresh fruits and vegetables and whole-grain foods. 

Salt. Decrease to about 4 grams per day. Avoid added salt in cooking or at the table and avoid heavily salted foods such as most snack foods. 

Caffeine. Limit to 300 milligrams or less per day, equivalent to three (3) cups of coffee. 

Calcium. Standard recommendations are for at least 1,000 mg per day for men after 65 and 1,500 mg per day for women after menopause. Non-fat milk has 250 mg per glass. Use powdered non-fat milk is foods such as soup. If necessary, consider calcium supplements.