My previous post on understanding the food pyramid provided guidelines on how many servings from each food group should be consumed per day. Use that information, along with the tips below to make your diet as nutritious as possible.
|Food Group||Helpful Hints!|
|-Make half your daily grain choices whole grains.-Good sources: whole grain or whole wheat bread or pasta, oats, rye, barley, couscous
-Poor sources: enriched wheat flour (e.g. white bread), cookies, cakes, doughnuts
-When preparing mixed dishes, such as soups or stews, include whole grains such as barley or quinoa. Use whole grain bread crumbs in meatloaf and use whole wheat flour for up to half of the flour used in pancake, waffle and muffin recipes.
||-While 100% fruit juice counts towards daily fruit intake, try and limit consumption to less than ¾ cup per day (1.5 servings). Juice lacks the fiber that whole fruits provide.
-When selecting canned items, be sure the fruit is canned in 100% fruit juice or water, rather than syrup
||-While french fries technically count as a veggie, it’s important to mix it up! Be sure to also eat dark green and orange veggies, such as spinach, broccoli, carrots and squash.|
||-Milk choices, including fluid milk, cottage cheese and yogurt, should be fat-free or low-fat.
-Foods made from milk that have little to no calcium, including cream cheese, cream and butter are not included in this group. Instead, they appear under “oils,” because of their fat content.
|Meats, poultry, fish, nuts
||-Choose lean or low-fat cuts and remember that preparation method matters! Baking or grilling a cutlet is a lot healthier than deep-frying it!-Wondering how many nuts make up ½ oz? It’s 12 almonds, 24 pistachios or 7 walnut halves.
-Good sources: beans, tofu, fish, chicken without skin, eggs, lean meat, peanut butter, seeds
-Poor sources: baked beans, fried eggs, sausages, spare ribs
-Eat fish at least twice a week and select fish rich in omega-3 fatty acids, such as salmon, trout and herring.
-Organ meats, including liver, as well as egg yolks are high in cholesterol, but egg whites are cholesterol-free!
-Processed meats, such as ham, sausage, hot dogs and deli meats are high in sodium, so limit your intake.
|Oils||-It’s best to steer clear of solid fats, like butter and lard, because solid fats are high in trans fat and saturated fat, which increase your risk for heart disease. Instead, use liquid fats, such as canola, corn and olive oils. (Note: coconut and palm kernel are the two oils high in saturated fat and should be used sparingly.)
-When choosing margarine to purchase, look for one with zero grams trans fat.