by By Shannon Curtin
The USDA’s Food Guide Pyramid places an emphasis on fruits, vegetables, and grains. Bread, Cereal, Rice, and Pasta 6-11 servings a day These complex carbohydrates make up the base of the pyramid. They provide B-vitamins, minerals, and fiber. Choose whole grain whenever possible. They have more vitamins, minerals, and fiber than products made from processed white flour. They also hit your bloodstream more slowly, giving you a longer lasting source of fuel.
1 serving = 1 slice of bread, 1/2 bagel or bun, 1 ounce dry cereal, 1/2 cup cooked cereal, 1/2 cup cooked rice, 1/2 cup cooked pasta.
Vegetables 3-5 servings a day Vegetables are a fantastic source of vitamins and fiber and are naturally low in fat and calories. Try deep-yellow, or orange vegetables, such as carrots and squash. These are great source of vitamin A. Veggies from the cabbage and pepper families (broccoli, Brussels sprouts, cabbage, bell peppers) rich in vitamin C.
1 serving = 1 cup raw leafy greens, 1/2 cup any other chopped vegetable, 3/4 cup vegetable juice
Fruits 2-4 servings a day Fruit makes a great snack or healthy dessert. It's high in carbohydrate energy and potassium, low in sodium, and full of vitamins. Strawberries, watermelon, and citrus fruits (like oranges and grapefruit) are full of vitamin C; apricots and other orange-colored fruits have lots of vitamin A; and cantaloupe, mangos and papayas have both vitamins A and C.
1 serving = 1 medium apple, banana, or orange; 1/2 cup chopped fruit or berries; 3/4 cup fruit juice.
Milk, Yogurt, and Cheese 2-4 servings a day Milk products are rich sources of calcium and protein. A glass of milk has high-quality protein equal to an ounce of meat, cheese or to one egg. Try to choose reduced fat dairy products whenever possible. A glass of whole milk has the equivalent of two teaspoons of butter or three tablespoons of sour cream.
1 serving = 1 cup milk or yogurt, 1-1/2 ounces of natural cheese, 2 ounces of processed cheese.
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts 2-3 servings a day This group is a major source of protein. Cooked beans are high in protein and fiber and low in fat. Tofu and white beans provide calcium. Almonds are good sources of vitamin E. Beef contains highly absorbable trace minerals like iron, zinc, and magnese. Poultry and seafood contribute vitamin B6, and pork is a rich source of thiamine.
1 serving = 2-3 ounces of cooked lean meat, poultry, or fish; 1 egg; 1/2 cup cooked beans, 2 tablespoons peanut butter, nuts, or seeds.
Fats, Oils, and Sweets Use sparingly This group represents the tip of the pyramid. It includes butter, oils, margarine, sour cream, soda pop, candy, and sweet desserts. Remember, not all fats are created equal. You want to minimize saturated fats found in animal products like meat and dairy, and trans-fats found in margarine or fried snack foods (look out for "partially hydrogenated" anything). Now that we've covered all the basics, let's put it all together in a plan that's right for you. Here are some sample diets at 3 different calorie levels: 1,600 calories is appropriate for many sedentary women and some older adults. Bread group servings . . . . . . . . . .6 Vegetable group servings . . . . . . .3 Fruit group servings . . . . . . . . . . .2 Milk group servings . . . . . . . . . . .2-3 Meat group (in total ounces) . . . . 5 oz. Total fat (in grams) . . . . . . . . . . . 53 Total added sugars (in grams). . . .24
2,200 calories is about right for most children, teenage girls, active women and sedentary men. Women who are pregnant or breast feeding may need somewhat more. Bread group servings . . . . . . . . . .9 Vegetable group servings . . . . . . .4 Fruit group servings . . . . . . . . . . .3 Milk group servings . . . . . . . . . . .2-3 Meat group (in total ounces) . . . . 6 oz. Total fat (in grams) . . . . . . . . . . . 73 Total added sugars (in grams). . . .48
2,800 calories is good for teenage boys, many active men, and some very active women. Bread group servings . . . . . . . . . .11 Vegetable group servings . . . . . . .5 Fruit group servings . . . . . . . . . . .4 Milk group servings . . . . . . . . . . .2-3 Meat group (in total ounces) . . . . 7 oz. Total fat (in grams) . . . . . . . . . . . 93 Total added sugars (in grams). . . .72
If you are trying to lose weight, increase your activity level and reduce the empty calories in your diet. In particular, look out for lots of highly processed carbohydrates such as commercial snack foods, white bread, regular soda, and large servings of fat-free treats. Remember that fat-free doesn’t mean calorie-free! Try to replace these foods with hearty whole grains, sprouted breads, steel cut oats, and other more nutrient dense sources of carbohydrate. The Food Guide Pyramid is an easy way to make healthy food choices. So, sit back, relax, and eat. Just eat healthy!
About the Author
Hi! I am Shannon Curtin founder of the FREE e-zine "Beautiful - Body, Mind, and Spirit". My e-zine is designed to help you lose weight, organize your life,improve your lifestyle, business tips, diet tips, stress busters, healthy recipes, and the latest exercises, plus much, much more. I recently have lost 120lbs. I feel incredible! I designed this e-zine to help others feel they way I feel. Enjoy your life! It is never to late to
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