Live Life "Like It's Golden"
Tips for Keeping Your Health in Check
by Letitia Holloway Owens
A balanced diet is the key to a healthier life style.
The 3 key words to remember are:
- Variety
- Balance
- Moderation
The food pyramid shows you the different food groups
you can choose from and the recommended number of daily servings to eat from
each group. Eat more from the foods at the bottom of the pyramid and eat less
from those at the top.
The
Food Guide Pyramid
KEY
 Fat
(naturally occurring and added)
 Sugars
(added)
These symbols show the fat and added sugars in food.
Variety gives you the nutrients you need to stay
healthy. There are three major types of nutrients:
Carbohydrates
- These nutrients have the biggest impact on
blood glucose (sugar) levels.
- Starchy foods such as pasta, potatoes, grains
and cereals are high in carbohydrates.
- Complex carbohydrates are found in foods such
as oatmeal and whole wheat breads. They are good choices because they make
you feel full for longer time periods.
- Vegetables contain some carbohydrates, but
less than other groups.
- Sugars, simple carbohydrates are found in
fruit, candy, milk and cookies.
Fats
- These provide reserve energy for your body.
- Saturated fats are solid at room
temperature and can increase your cholesterol and risk of heart disease
and stroke.
- Butter, cream cheese, sour cream and
red meats are foods high in fat.
- There are sources of fat that are good
for you. They are called polyunsaturated fats. They remain liquid, even
when refrigerated. Examples of sources include soybeans, walnuts and
sunflower seeds.
- Salad dressings, margarine, dairy foods,
nuts and seeds are other examples of food sources of fat.
Protein
- This helps the body build and repair tissue.
- Meat and meat substitutes, which include
poultry, fish, cheese and eggs, are high in protein.
- Beans and nuts are also sources of protein.
Avoid Portion Distortion
In order to maintain a healthy weight, we must
follow the American Dietetic Associations serving size recommendations. Most of
us don't realize that we are eating more servings than necessary to go about our
daily routines. If you're not in the habit of reading labels, now is a good time
to begin. A small kitchen scale is also handy. The following are examples of
serving sizes for most food categories:
 |
Vegetables
contain 25 calories and 5 grams of carbohydrate. 3-5 servings are
recommended daily.
|
|
One serving equals: |
|
1/2 cup |
Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.) |
|
1 cup |
Raw vegetables or salad greens |
|
1/2 cup |
Vegetable juice |
|
If you’re hungry, eat more fresh or steamed vegetables. |
|
Fat-Free and Very Lowfat Milk contains 90
calories per serving. 2-3 servings are recommended daily.
|
 |
|
One serving equals: |
|
1 cup |
Milk, fat-free or 1% fat |
|
3/4 cup |
Yogurt, plain non fat or low fat |
|
1 cup |
Yogurt, artificially sweetened |
 |
Very Lean Protein choices have 35 calories and 1 gram of fat per
serving.
|
|
One serving equals: |
|
1 ounce |
Turkey breast or chicken breast, skin removed |
|
1 ounce |
Fish fillet (flounder, sole, scrod, cod, etc.) |
|
1 ounce |
Canned tuna in water |
|
1 ounce |
Shellfish (clams, lobster, scallop, shrimp) |
|
3/4 cup |
Cottage cheese, non fat or low fat |
|
2 each |
Egg whites |
|
1/4 cup |
Egg substitute |
|
1 ounce |
Fat-free cheese |
|
1/2 cup |
Beans- cooked (black beans, kidney, chick peas or lentils): count as 1
starch/bread and 1 very lean protein |
|
Fruits contain 15 grams of carbohydrate and 60 calories. 2-4
servings daily.
|
 |
|
One serving equals: |
|
1 small |
Apple, banana, orange, nectarine |
|
1 medium |
Fresh peach |
|
1 |
Kiwi |
|
1/2 |
Grapefruit |
|
1/2 |
Mango |
|
1 cup |
Fresh berries (strawberries, raspberries or blueberries) |
|
1 cup |
Fresh melon cubes |
|
1/8th |
Honeydew melon |
|
4 ounces |
Unsweetened Juice |
 |
Lean Protein choices have 55 calories and 2-3 grams of fat per
serving. 2-3 servings daily.
|
|
One serving equals: |
|
1 ounce |
Chicken- dark meat, skin removed |
|
1 ounce |
Turkey- dark meat, skin removed |
|
1 ounce |
Salmon, Swordfish, herring |
|
1 ounce |
Lean beef (flank steak, London broil, tenderloin, roast beef)* |
|
1 ounce |
Veal, roast or lean chop* |
|
1 ounce |
Lamb, roast or lean chop* |
|
1 ounce |
Pork, tenderloin or fresh ham* |
|
1 ounce |
Low fat cheese (3 grams or less of fat per ounce) |
|
1 ounce |
Low fat luncheon meats (with 3 grams or less of fat per ounce) |
|
1/4 cup |
4.5% cottage cheese |
|
* Limit to 1-2 times per week |
|
Starches contain 15 grams of carbohydrate and 80 calories per
serving. 6-11 servings daily.
|
|
|
One serving equals: |
|
1 slice |
Bread (white, pumpernickel, whole wheat, rye) |
|
2 slices |
Reduced calorie or "lite" Bread |
|
1/4 (1 oz.) |
Bagel (varies) |
|
1/2 |
English muffin |
|
1/2 |
Hamburger bun |
|
3/4 cup |
Cold cereal |
|
1/3 cup |
Rice, brown or white- cooked |
|
1/3 cup |
Legumes (dried beans, peas or lentils)- cooked |
|
1/2 |
Pasta- cooked |
|
1/2 |
Corn, sweet potato or green peas |
|
3 ounce |
Baked sweet or white potato |
|
3/4 ounce |
Pretzels |
|
3 cups |
Popcorn, hot air popped or microwave (80% light) |
 |
Fats contain 45 calories and 5 grams
of fat per serving. Use sparingly.
|
|
One serving equals: |
|
1 teaspoon |
Oil (vegetable, corn, canola, olive, etc.) |
|
1 teaspoon |
Butter |
|
1 teaspoon |
Stick margarine |
|
1 teaspoon |
Mayonnaise |
|
1 Tablespoon |
Salad dressing |
|
1 Tablespoon |
Cream cheese |
|
1 Tablespoons |
Lite cream cheese |
|
1/8th |
Avocado |
|
8 large |
Black olives |
|
10 large |
Stuffed green olives |
|
1 slice |
Bacon |
Everyday Tips to Avoid Portion
Distortion
- Divide your plate into quarters. Half of
your plate should be filled with vegetables. One quarter, a healthy starch
like brown rice or a small baked potato. The other quarter, lean meat,
poultry or fish.
Use measuring cups or a food scale until you get used
to what a serving represents.
- A serving size of meat or fish should not be larger than a deck of cards.
- A medium potato is about the size of a computer mouse.
- A medium piece of fruit is about the size of a tennis ball.
- 1 ounce of cheese is about the size of one domino.
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