Nutrition
Healthy eating involves a basic understanding of what our bodies need for fuel. That includes more than just calories from carbohydrates, proteins and fats. We also need a variety of vitamins and minerals to function and keep ourselves healthy and strong. The Food Guide Pyramid is an excellent reference regarding the basic building blocks. These include grains, fruits, vegetables, lean meats and low fat dairy along with a limited amount of fat. It is important to eat a variety of fresh items daily and take into account the vitamins and minerals various choices are providing. Please refer to www.MyPyramid.gov for more details regarding the use of The Food Guide Pyramid in planning nutritious meals.Grains are the basic building blocks of a healthy diet. Most Americans have no difficulty eating enough grains, the problem is in the type, the best grain is whole grain not refined grains. The real benefit of whole grains lies in the fiber it provides. Fiber promotes cardiac and bowel health and keeps you feeling full longer. The recommended daily intake of fiber is 25 grams. Keep in mind that most bread contains 1-2 grams of fiber per slice, so it is easy to can see that it is a challenge to eat enough fiber on a daily basis. To determine the number of servings of grains needed plus additional information on better grain choices, please refer to www.mypyramid.gov/pyramid/grains.html.
Along with grains, fruits and vegetables should also be a mainstay of our diet. This is where many people fall short. Please be advised, that although fresh is best, frozen and canned (please rinse off to remove excess salt and sugar) choices are great. Fruits and vegetables are known for the vitamins and antioxidants they contain. Especially rich sources include cranberries, blueberries, raspberries, strawberries, spinach, tomatoes, carrots, and garlic to name a few. Antioxidants are components that chemically repair cells and thus assist in fighting diseases. Besides antioxidants, these choices are also excellent sources of fiber and are lower in calories.
Lean meats and low fat dairy choices should also be part of a healthy diet. The proteins these choices provide are essential building blocks for all tissues in the body, including red blood cells, bones and muscles, as well as providing an energy source. Please note that the recommendations for protein intake involve lower fat choices that limit saturated fat as well as monitoring portions. Higher fat choices include many lunch meats (bologna and salami), regular ground beef, hot dogs, fattier cuts of beef with more marbling, regular milk and cheeses. An appropriate serving size for meat is the size of a deck of cards, which is surprising when a typical restaurant serves a portion that is two to four times that.
Fat is also an important component of our diet, since it is needed to make all cells. Most Americans have no difficulty meeting there daily fat intake, so it is more appropriate to discuss limitations. Using the Nutrition Facts Label on foods is a great way to determine the fat content of any item. This label provides the percent of calories from fat, which can help you choose the products that are lower in fat right while you are walking down the aisles of the grocery store. For more information, please refer to www.mypyramid.gov/pyramids/oils.html
Please note that this is a very brief overview of nutrition. Registered Dietitians are nutrition experts that can provide detailed education on appropriate food choices. Many hospitals provide outpatient nutrition counseling, that may even be covered by your insurance. For more detailed information on the internet, please visit www.mypyramid.gov.
The material of this Web Site is for general education only and is not meant to replace an evaluation by a healthcare provider. This site is not meant as a method to practice medicine, provide medical services or advice. You should always talk to your health care professional.
The material of this Web Site is for general education only and is not meant to replace an evaluation by a healthcare provider. This site is not meant as a method to practice medicine, provide medical services or advice. You should always talk to your health care professional.