Basics On A Healthy Diet

A healthy diet is based on a well rounded diet choosing foods from each of the major food groups. By limiting amounts of certain groups (oils, carbohydrates) and increasing amounts of other groups (fruits, vegetables, whole grains), we can consume a diet that is beneficial rather than harmful.

The Food pyramid

The new FDA food pyramid recommends six categories for good nutrition: grains, fruits, vegetables, milk, meat and beans, and oils. Below, each category is outlined and explained in detail.

Grains

Grains include wheat, barley, oats, cornmeal and rice and can be refined or whole. The process of refining makes the grain finer, but also removes much of the fiber, iron and vitamins. Refined grains include white flour, white rice, white pasta, etc. Whole grains include wild or brown rice, whole wheat flour, barley, oats and cornmeal. It's recommended you limit your intake of refined grains and focus on the whole grains. So instead of white pasta noodles, try using a whole wheat noodle. Instead of white rice, try basmati, wild or brown rice. Often the whole grain product has more flavor than the refined product, but it may take some getting used to.

Fruits

The fruit category includes all fresh fruits, whole fruit juices (not those from concentrate), dried fruits and canned fruits. When consuming canned fruits, if possible choose the light or sugar free versions. We all know eating plenty of fruits has numerous health benefits, and fruit is good too! Try and incorporate at least one fruit into every meal. It's simple. Bring an apple to work to munch on. Put blueberries over your cereal, or eat a banana and peanut butter if your energy is low in the afternoons. Slice fruit over yogurt and drizzle with honey for a sweet treat.

Vegetables

Vegetables are almost the easiest category to consume. They can be fresh, frozen, dried, juiced or cooked. There are five subcategories of vegetables: dark green (spinach, watercress), orange (oranges, squash, carrots), beans and peas (kidney, lentils, tofu), starchy (potatoes, corn), and other (eggplant, asparagus, onions). Any dish you make can include at least three of four vegetables easily. If you make lasagna (with whole wheat noodles, or course) puree some carrots, spinach and broccoli, then cook them into your sauce with tomatoes and onions. Your kids won't ever know.

Milk

This category includes cheese, milk and yogurt. Choose low-fat or fat free options as much as possible. Milk provides calcium, protein and potassium and is great for your bones.

Meat and Beans

This category includes meat, fish and poultry, eggs, nuts and seeds and beans. This way, those who eat a vegetarian or vegan diet can still consume from this category without eating meat, fish or poultry. Choose lean meats and poultry, and supplement your diet with servings of beans or nuts. Throw some toasted nuts onto a salad or in some pasta dishes. If you make soup, add a can of kidney beans or some lentils. Beans and nuts are a great source of protein and have good fats in them.

Oils

Oils are grouped into different categories including solid fats (butter, margarine and shortening), plant oils (from nuts and vegetables) and other oils (canola, sunflower). Limit your intake of solid oils, but try using plant oils whenever possible. Plant oils contain no cholesterol and have healthy fats. Still, be sure to limit how much oil you consume. Sources: http://www.mypyramid.gov/pyramid/

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