You can take greater control of your
health through the food choices you make, knowing that
some foods provide specific health benefits. Examples
include everything from fruits and vegetables to fortified
or enhanced foods. Biologically active components in
food impart health benefits or desirable physiological
effects.
The US Department of Agriculture issued guidelines
for healthy living :
Aim for Fitness
Aim for a healthy weight.
Be physically active each day.
Build a Healthy Base
- Let the Pyramid guide your food choices.
- Choose a variety of grains daily, especially whole
grains.
- Choose a variety of fruits and vegetables daily.
- Keep food safe to eat.
Choose Sensibly
- Choose a diet that is low in saturated
fat and cholesterol and moderate in total fat.
- Choose beverages and foods to moderate your intake
of sugars.
- Choose and prepare foods with less salt.
- If you drink alcoholic beverages, do so in moderation.
The Food Guide Pyramid conveys the elements of a healthy
diet. The shape suggests that some foods are good and
should be eaten often, and that others aren't so good
and should be eaten only occasionally. The layers represent
major food groups that contribute to the total diet.
The current US Department of Agriculture Food Guide
Pyramid contains these elements:
Bread, Cereal, Rice, and Pasta Group ( 6 to 11 servings):
Carbohydrates are a fundamental part of most diets.
Part of the rationale for placing them in the base of
the pyramid was that if people filled up on carbohydrates
they would eat less fat.
- Vegetable ( 3 to 5 servings) and Fruit ( 2 to 4
servings) Group: A diet rich in fruits and vegetables
is one of the best ways to keep yourself healthy.
If there's anything close to being "proved"
in nutrition research, it's that eating lots of fruits
and vegetables reduces the risk of heart disease,
some types of cancer, and other chronic diseases.
- Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group
( 2 to 3 servings): This is essentially the protein
group. Everyone needs protein to keep tissues healthy
and keep the body running smoothly. Some sources of
protein are better than others, yet the USDA Food
Guide Pyramid equates heart-healthy fish with bacon
and bologna.
- Milk, Yogurt, and Cheese Group ( 2 to 3 servings):
Healthy bones need calcium, which dairy products can
supply. (They also need exercise and vitamin D.)
- Fats, Oils, and Sweets (Use Sparingly): Eat less
fat and you will have a better cholesterol level
and a healthier heart.
Click on the following links for more information :
|
