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Vegetables Only

Most black men in America are meat eaters. We like our hamburgers, steaks, chicken and fish. Try removing those tasty items from our daily meals and you may have a fight on your hands.

However, studies show that limiting (or completely removing) meats from your diet will improve your overall health. For African-American men, this translates to possibly avoiding diabetes, heart disease and high blood pressure.

The majority of the world's vegetarians are women, but men are starting to see (and feel) the benefits. Exactly how much better would your health be if your diet no longer included massive amounts of beef or chicken?

Lacto-vegetarians eat everything total vegetarians eat, but their diet also includes dairy products. Lacto-ovo vegetarians follow the same routine, but also includes eggs.

Semi-vegetarians don't eat red meat, but include chicken and fish with plant foods, dairy products and eggs in their diet. This means, meats are okay, as long as you stay away from beef products.

• Keep your intake of sweets and fatty foods to a minimum. These foods are low in nutrients and high in calories.
• Choose whole or unrefined grain products when possible, or use fortified or enriched cereal products.
• Use a variety of fruits and vegetables, including foods that are good sources of vitamins A and C.
• If you use milk or dairy products, choose fat-free/nonfat and low-fat varieties.
• Eggs are high in cholesterol (213 mg per yolk), so monitor your use of them. Limit your cholesterol intake to no more than 300 mg per day.

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