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