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| Eating for the Health of It Think crispy, juicy, colorful, crunchy, lean and light. These words describe the foundation for a healthy eating plan recommended by the new food quide pyramid and the 2005 Dietary Guidelines. Experience crispy, juicy and colorful fresh fruits and vegetables, crunchy whole grains, lean meats and light dairy products. While various diet plans may come and go, the food pyramid is still considered the backbone of a healthy eating plan. It may not get the press that the latest diet craze receives, but the revised food pyramid, dubbed MyPyramid, introduced in April 2005 by the U.S. Department of Agriculture, is a tool that can be used by everyone. It is based on the most up-to-date science and you don’t have to buy special foods or eliminate carbs or fats. It still includes the familiar food groups, but they have been flipped sideways with steps added on the left side, to represent exercise. MyPyramid has an interactive web site with 12 different versions that are customized to one’s age, gender and activity level. It can be accessed at www.mypyramid.gov. While we often strive to be at the top of our game it is better to stay at the bottom when it comes to choosing food from the food guide pyramid. This is not to say we should become bottom feeders, but grazing at the base of the food pyramid represents the healthier choices.
Interpreting MyPyramid A healthy diet will include a variety of choices from all of the food groups. More servings should come from whole grains (orange), vegetables (green), fruits (red), milk and milk products (blue) and fewer servings from meats (purple) and fats and oils (yellow). |
Make Half of Your Grains Whole
Whole grains include the nutritional components that are usually removed from refined grains. They provide folic acid, selenium, and B vitamins that are important to heart health, weight control, and reducing the risk of diabetes. Their fiber content helps to keep you feeling full. A healthy diet will include at least three ounces of whole-grain products each day. One ounce is about one slice of bread, one cup of dry cereal, or a half-cup of cooked cereal, rice, or pasta. Read food labels to ensure that whole grains are listed as the first ingredient. Look for whole wheat, barley, rye, corn, oats or oatmeal, millet, quinoa, brown or wild rice, and whole-grain pasta and cereals. Be aware that food labels with the words “multi-grain,” “stone-ground,” “cracked wheat,” or “seven-grain” are usually not whole-grain foods. The amount of dietary fiber listed on a food label can also help you find good grains. Good dietary sources have three to five grams of fiber per serving, while excellent sources have five grams or more. The daily recommendation for fiber is 21-38 grams, depending on you age and sex, according to the American Dietetic Association. |
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Eat Your Fruits and Vegetables
Adults should aim for nine servings or more of fruits and vegetables every day. This translates into two cups of fruit and two and one half cups of vegetables. One half cup of 100 per cent juice can be substituted for one serving of fruit, once a day, but it is best to choose fresh fruits and vegetables more often than canned or juice. Frozen fruits are as nutritious as fresh when not in season. Shred vegetables, such as carrots or zucchini, into meat loaf or add chopped vegetables, such as broccoli, zucchini, carrots and cauliflower to tomato sauce or casseroles. Make a smoothie with fresh or frozen mixed fruit and low-fat yogurt. Blueberries, cranberries, blackberries, raspberries and strawberries can be though of as little fire extinguishers because they are so packed with health-protecting antioxidants. Enjoy a cup of berries atop your cereal or yogurt, in muffins or pancakes (preferably homemade), salads or as frozen treats. |
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Get Your Calcium-Rich Foods
The U.S. government’s 2005 Dietary Guidelines recommend three daily servings (usually 1 cup equals one serving) of fat-free or low-fat dairy foods per day. Switch to fat-free or 1 percent milk if you use whole or 2 percent. You will save 45 to 72 calories in every 8 ounce serving and still get the same calcium. If you cannot tolerate dairy, other calcium-containing foods include legumes, lactaid milk, calcium-fortified products including soy products and fortified soy milk. Low-fat dairy foods make excellent snacks because they have both carbohydrates and protein. |
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Go Lean with Protein
Choose leaner cuts of beef (round steaks and roast, loin cuts, 90 percent lean ground), pork (center cut chops, loin cuts, lower salt ham), poultry (no skin), fish and shellfish (all except fried). Occasionally you can substitute low fat cheese for meat or try non-meat foods such as chick peas, lentils, beans and nuts for some meals. |
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