Eating Right Today
Good health depends on many factors-the foods you eat, your family health history, level of physical activity, and many other lifestyle choices. For good health, there is no one "right food" to eat. The key to healthy eating is to choose a variety of foods in amounts that are right for you.
The Food Guide Pyramid can help you plan a healthful diet that meets both your taste preferences and your nutrient needs. The three principles to remember when using the Food Guide Pyramid are balance, variety, and moderation. Balance means making your daily food choices from all five food groups according to the triangular shape of the Pyramid. The Pyramid encourages eating a variety of foods each day because no one food group meets all your nutrient needs. Moderation refers to limiting the amount of calories, total fat, saturated fat, sugars and sodium in your diet. For many people, limiting portion sizes of foods helps them consume moderate amounts of nutrients like calories and fat and can help with weight management. Regular physical activity is equally important to weight management.
The Pyramid levels consists of: bottom level=Bread, Cereal, Rice & Pasta Group and 6-11 Servings/day; Second level: Fruit Group and 2-4 Servings/day; Vegetable Group and 3-5 Servings/day; Third level: Meat, Poultry, Fish, Dry Beans, Eggs, Nuts Group and 2-3 Servings/day; Milk, Yogurt & Cheese and 2-3 Servings/day; Top level: Fats, Oils & Sweets-Use Sparingly.
Grains, Fruit and Vegetable groups should form the foundation of your diet because foods in these groups are the major source of fiber in our diets and are generally lower in fat. Most of us do not consume enough whole grains, fruits and vegetables. Grains such as cold cereals, rice, pasta and breads provide iron and several B -vitamins as well as carbohydrates. Many fruits and vegetables provide a form of vitamin A called beta-carotene, and can be sources of vitamin C and folic acid.
Following the Food Guide Pyramid when choosing foods for your diet can be an important strategy for long term health. Eating a diet low in fat and saturated fat and rich in fruits, vegetables and grain products that contain dietary fiber may reduce the risk of some types of cancer and heart disease, two conditions that depend on multiple factors.
Despite the smaller size of the Dairy and Meat groups in the Pyramid, they are big in terms of providing some hard-to-get nutrients-calcium, iron and zinc. Both calcium and iron are low in the diets of many children and adults. Older individuals may not consume enough zinc for good health. Calcium is found in most dairy foods. Iron and zinc are provided by many types of meats as well as some grain foods.
Although health experts recommend a diet with moderate amounts of fat, saturated fats, sugars and sodium, this advice does not mean eliminating these nutrients from the diet. When you choose a food that is higher in fat, sugars or sodium, you can balance this choice by selecting other foods in that meal or other meals that are lower in fat, sugars or sodium. Check the Nutrition Facts on the package labels for total fat, sugars and sodium information. Label statements like "reduced fat," "sugar free," and "lower sodium" can also help you plan your food choices. Remember it's your total diet that counts, not the nutrient content of a single food.
Balance your food intake with regular physical activity. You can set aside time for a formal exercise routine, but you can also work more activity into your daily lifestyle. Increasing your physical activity means paying special attention to getting enough fluids. Besides water, try fruit juices and fruit drinks or non-caffeinated beverages as ways to get the liquid your body needs. Remember to check with a physician before beginning any physical activity routine.
