Disease Prevention

• Eating five or more servings of fruit and vegetables each day helps prevent diseases such as cancer and heart disease. It is the antioxidants in these foods, especially citrus fruits, that help to prevent cancer.
  
  

Low Sugar

• Eating a balanced diet that is low in sugar and refined foods can help you maintain or lose weight. Many foods with a lot of sugar also contain a lot of fat; the fat and sugar calories add up, causing you to gain weight.
  
  

Animal Products

• Eating large amounts of animal products such as meat and dairy contributes to an increase in cholesterol levels. This can be avoided by reducing the amount of animal products and choosing leaner, lower-fat options.
  
  

Calcium

• Eating a balanced diet includes calcium found in leafy green vegetables, low-fat milk products and fortified products such as soy milk. Calcium helps maintain and build strong bones, which can prevent osteoporosis later in life.
  
  

Fiber

• Fiber-rich foods are an important part of balanced diet. These include fruits and vegetables, bran and whole grains. Fiber helps keep bowel movements regular, keep cholesterol low and help you feel fuller longer, which can make avoiding sugary, high-fat snacks easier.