Finally the government is starting to really take nutrition seriously!
In an article I recently read, here are some key points I’d like to share…
Discover what they never want you to know about diet pills...
http://healthymindhealthybody.getprograde.com/What-They-NEVER-Want-You-To-Know-About-DIET-PILLS.html
According to Choosemyplate.gov
By moving forward and making smart choices about what you eat you’ll continue to discover how good nutrition improves the way you look and feel. Better nutrition is the key to a longer, healthier life. Keep up the good work!
The Dietary Guidelines for Americans stress the importance of variety in your diet. You should consume foods within the basic food groups (breads and cereals, fruits, vegetables, dairy, and meat), but choose foods that are low in saturated and trans fats, cholesterol, added sugars, and salt. Choose lean meats and poultry and incorporate more fish, beans, peas, nuts, and seeds for added protein sources. If you are vegetarian or vegan, that's great! You are probably getting plenty of fresh and vital foods, but remember to take a multivitamin supplement for vitamin B- 12.
Based on a 2,000 calorie diet, you should consume fats sparingly (less than 3 servings of high fat foods per day) and at least:
- 5 servings of fruits and vegetables
- 4 or more servings of whole-grain foods
- 3 (2-3 ounce) servings of high-quality protein (lean meats, beans, nuts, seeds, or tofu)
- 3 servings of low fat milk or dairy products
For a plan specific to your needs, visit
http://www.choosemyplate.gov/. In addition, if you have gluten sensitivity (Celiac disease), you should avoid wheat, rye, and barley products. If you have lactose intolerance, you should avoid milk products or take lactase enzyme supplements to help digest the milk sugar. If you are vegan or vegetarian, you can substitute high-protein nuts, seeds, beans, and tofu. These foods also contain lots of available calcium and other essential vitamins, minerals, and fatty acids.
We develop good nutrition over a lifetime. Sometimes our nutritional habits, if unhealthy, can be difficult to change. You are exploring how to develop proper eating habits — good for you!
Keeping on Track with Nutrition
An Action Plan for You:
Food diary. Record what you eat in a food diary. By tracking what you eat on
a daily basis, you will be able to see how much you are eating. You can also see what type of foods you are eating. Be sure to record what, how much, where, and when you eat.
Food guide. Use the USDA's ChooseMyPlate food guide or the U.S. Department of Health and Human Service's Dietary Guidelines for Americans to guide you. Recommendations for following the ChooseMyPlate food guide are based on your gender, age, and activity level. Eating a variety of food will give you essential nutrients needed to be healthy.
Food labels. Look at food labels. Labels list calories, calories from fat, and the amount of nutrients in each serving of food. Nutrient content is expressed not only as an amount by weight, but also as a percentage of the recommended daily value. Use the additional information about food labels in the back of this report for further guidance
Find substitutions. You can still enjoy all the foods you love and still cut calories! Instead of 2% milk, try 1%. See the sample menu below for more ideas.
Sample substitution menu:
Instead of: A plain bagel with cream cheese.
Try: A whole wheat English muffin with sugar-free jelly.
Instead of: A salami sandwich with mayo and lettuce and a soft drink.
Try: A lean turkey sandwich with mustard, spinach leaves, and a tomato slice. Add a cup of skim or 1% milk for calcium
Instead of: Pasta with creamy Alfredo sauce, garlic bread, and Caesar salad.
Try: Whole grain pasta with a tomato-based sauce. Have a side of steamed broccoli with reduced-fat cheese sprinkled on top.
This is fairly good advise coming from a government website.
I do not necessarily agree with 100% of this info, but I do agree with 98%.
The things I do not agree on are the serving suggestions for Grain and Dairy, you do not need that much Grain and Dairy on a daily basis.
I personally would knock the servings down for Grains and Dairy to 2 servings each.
Otherwise a good Job Choosemyplate!
Discover what they never want you to know about diet pills...
http://healthymindhealthybody.getprograde.com/What-They-NEVER-Want-You-To-Know-About-DIET-PILLS.html
Who’s looking out for your health & wellness?
Theo
