Healthy Eating

If you need to lose weight or you are concerned about preventing disease and keeping your good health – here is information that will help you change your diet.

The United States Department of Agriculture created their Choose My Plate as a guideline to help us make healthy decisions for our diet. If you follow this guidelines, you should have a pretty healthy diet.  You will find a wealth of suggestions here that can help you get started toward a healthy diet. Choose a change that you can make today, and move toward a healthier you.

Portion Distortion

  • Do you understand how big a serving really is?
  • According to the USDA, one serving of meat is equal to two or three ounces, which is about the size of a deck of cards.
  • The USDA suggests two or three servings of meat per day.

Balancing Calories

  • Enjoy your food, but eat less.
  • Avoid oversized portions.

Foods to Increase

  • Make half your plate fruits and vegetables.
  • Make at least half your grains whole grains.
  • Switch to fat-free or low-fat (1%) milk.

Foods to Reduce

  • Compare sodium in foods like soup, bread, and frozen meals ? and choose the foods with lower numbers.
  • Drink water instead of sugary drinks.

According to the USDA Food Pyramid:

  • A serving of meat is about two or three ounces, or about the size of a deck of cards. Serving sizes for other proteins would be two tablespoons of nut butters, two eggs, and one third cup of dry beans.
  • A serving of bread is equal to one slice of white or whole grain bread, one ounce of prepared cereal, or just one half cup of pasta, or rice.
  • A serving of fruit or vegetable is equal to one piece, one half a cup of chopped fruit or vegetable, or three-fourths cup of 100% juice.
  • A serving of dairy is equal to one cup of milk or one and one half ounces of cheese.
The First Step of the USDA Food Pyramid – Bread, Cereal, Rice, and Pasta
  • The Breads, Cereals, Rice, and Pasta Group forms the base of the Pyramid, with the largest number of servings recommended.
  • The USDA suggests that we eat at least three serving of whole grains each day, although the total number of servings varies for all of us.
  • Keep in mind that one serving in this group would be equal to one half cup of rice or pasta, or one slice of bread.
The Second Step of the USDA Food Pyramid – Vegetables and Fruits
  • The USDA Food Pyramidsuggests that we eat more green vegetables, more orange vegetables, and more dry beans and peas.
  • For fruits we are to eat fresh, frozen or dried fruit and less juice.
  • Fruits and vegetables are important for their vitamin and mineral content along with fiber and healthy phytochemicals.
The Third Step of  the USDA Food Pyramid - Dairy and meat products
  • The meat group is one of the major compacted food groups in the food guide pyramid. Many of the same nutrients found in meat can also be found in foods like eggs, dry beans, and nuts, such foods are typically placed in the same category as meats, as meat alternatives.
  • Dairy products are produced from the milk of mammals, most usually but not exclusively cattle. They include milk, yogurt and cheese. Milk and its derivative products are a rich source of dietary calcium, but also provide protein, phosphorus, vitamin A, andvitamin D. However, many dairy products are high in saturated fat and cholesterol compared to vegetables, fruits and whole grains, which is why skimmed products are available as an alternative. For adults, three cups of dairy products are recommended per day.
The Fourth Step of the USDA Food Pyramid – Fats and Oils
  • At the tip of the Pyramid are Fats, Oils, and Sweets. These foods and food ingredients should be used “sparingly” to avoid excess calories and/or fat.
  • Oils are to come from fish, vegetable oils and nuts, and we are to limit solid fats like butter and margarine.
  • It is not necessary to completely avoid foods such as salad dressing, butter, margarine, candy, soft drinks, and sweet desserts, but they should be consumed infrequently.

The Pyramid includes five major food groups, each of which provides nutrients needed for good health. By making healthful choices within these food groups, like selecting low-fat and high-fiber foods, people can promote good health and reduce their risk of disease.
The placement of foods within the Pyramid shows that foods of plant origin should supply most of the servings of food in the daily diet.

The USDA revised the food pyramid in 2010. As expected, the panel of “experts” advising the USDA were all proponents of the low fat, high carb diet. The wealth of gold standard research supporting a lower carb diet and reduced grain consumption was NOT reviewed, and sure enough, the pyramid continues to recommend the products that benefit agricultural and food processing interests. Choose My Plate

This web page is for information and support only and NOT a substitute for professional diagnosis and treatment! Nothing on this web page should be construed as medical advice. Please check with your own physician about any information that concerns you.