| We often wonder what we should eat for | | | | Focus on fruits. To help you keep focus, have |
| optimum health and even the government has | | | | a bowl of fruit always available on the |
| recently flip flopped its food pyramid which | | | | table, counter, or in the refrigerator. Keep |
| you can see at MyPyramid.gov. | | | | cut fruit in the refrigerator and buy fresh |
| | | | fruits in season whenever possible. Buy |
| Here's an overview of the 2005 dietary | | | | frozen, dried, and canned fruits as well so |
| guidelines from the government. | | | | you will always have some kind of fruit on |
| | | | hand. |
| First off, according to the new government | | | | |
| guidelines a healthy diet is one that | | | | Choose whole fruits or cut fruits over juices |
| emphasizes fruits, vegetables, whole grains, | | | | whenever possible for the fiber benefits. |
| and fat-free or low-fat milk products and | | | | Choose fruits high in potassium such as |
| will include lean meats, poultry, fish, eggs, | | | | bananas, apricots, and cantaloupe. Put cut |
| and nuts. | | | | fruit on your breakfast cereal. At lunch, |
| | | | take a tangerine, banana, or some grapes. For |
| The diet will also be low in saturated fats, | | | | dinner, add crushed pineapple or mandarin |
| trans fats, cholesterol, salt, and added | | | | oranges in a tossed salad. |
| sugars. | | | | |
| | | | Get calcium rich foods and include low fat or |
| The main theme the government is proposing | | | | fat free milk as a beverage at meals. Have |
| now is to eat a diet rich in grains and to | | | | fat-free yogurt as a snack. Use low-fat |
| make half of the grains you eat whole grains. | | | | cheeses on salads and casseroles. |
| Whole grains contain the entire grain kernel | | | | |
| -- the bran, germ, and endosperm, some | | | | For those who cannot consume milk products |
| examples would be: | | | | due to lactose intolerance choose lactose |
| | | | free alternatives to get your calcium such as |
| • whole-wheat flour • bulgur | | | | cheese, yogurt, and lactose-free milk. |
| (cracked wheat) • oatmeal • | | | | |
| whole cornmeal • brown rice | | | | Go lean with protein. The suggestions for |
| | | | your protein intake are to use the leanest |
| Next you should "vary your veggies" and in | | | | cuts of meats such as top sirloin and pork |
| general buy fresh vegetables in season, stock | | | | loin and whenever choosing ground beef go |
| up on frozen vegetables and buy vegetables | | | | with extra lean that is identified as at |
| that are easy to prepare. | | | | least 90% lean. |
| | | | |
| For the best nutritional value, choose | | | | Buy skinless chicken parts as the fat is in |
| vegetables with more potassium such as sweet | | | | the skin. Choose lean turkey and all kinds of |
| potatoes and spinach and limit sauces which | | | | fish. |
| can add fats, sodium and additional calories. | | | | |
| | | | To keep your meat intake lean and as free of |
| Prepare more of your foods from fresh | | | | fat as possible, broil, grill, roast, or boil |
| ingredients to lower sodium. Most sodium | | | | your meat choices instead of frying and drain |
| comes from packaged and processed foods. | | | | off any fat that appears during cooking. |
| | | | |
| One suggestion for a healthy diet is to try | | | | Choose dry beans such as kidney beans and use |
| using a salad as the main dish for lunch and | | | | them as the main part of a meal often. Make |
| go light on the salad dressing. | | | | use of nuts for snacks and use them to |
| | | | sometimes replace meat or poultry. |