It really is a useful tool !
The Food Pyramid was designed to display all of the good foods there are to eat. It tries to change the usual "donts" of eating with some "dos". Eat plenty of the right foods.
Eat 5 to stay alive
Remember a few important numbers about food choices.
The recommendations of the food pyramid boil down to this for each day
- Eat 5 servings of fruits or vegetables
- Eat 6 or more servings of grains
- Include 2-3 servings of low fat or skim dairy products
- Eat no more than 5-7 ounces of meat daily
- Use no more than 6-8 teaspoons of spreadable or pour able fat.
- Eat fewer sweets, desserts, and drink less alcohol
- Eat 25-50 grams of fiber daily (its listed on the food label, too)
Some more hints about specific food groups
Also, use the following hints to eat the best diet. Check out some of these
GOOD OKAY AVOID Whole grain breads Muffins (small & simple) Frosted cake Cereals Cornbread Cheesecake English muffins Cake donuts Pies Rice Animal crackers Croissants Pasta Buttered popcorn Low-fat crackers (soda, graham, rye, plain) Big muffins with nuts, etc. Angel food cake Chips Plain popcorn Egg noodle Pretzels High-fat crackers Vanilla wafers Fig bars
GOOD OKAY AVOID Skim milk 2% milk Whole milk 1-2% cottage cheese Low-fat yogurt Ice cream Cream 1-2% cheese Ice milk Non-dairy coffee creamers Non-fat yogurt Part skim cheeses (mozzarella, ricotta) Reduced-fat sour cream Reduced-fat cream cheese
BEST OKAY AVOID Fish Tuna in oil "Prime" grades Poultry without skin Oysters Spare ribs Water-packed tuna Shrimp Regular cold cuts Low fat cold cuts Lobster Sausage "Select" grades Scallops Bacon "Choice" grades Crab Fried meats Organ meats liver, kidney, sweetbreads Canned meats
GOOD OKAY AVOID Olive oil Mayonnaise Butter Sesame oil Creamy salad dressings Lard Canola oil Bacon fat Safflower oil Hydrogenated shortening Sunflower oil Coconut oil Corn oil Palm oil Peanut oil Cocoa butter (chocolate) Salad dressings made with unsaturated fats
Lets look at meats again
Meats are an excellent food source. Protein is an important part of our diet. But, the fat in meats can really add up. Lets look at a few examples of how much fat is in a 6 ounce serving.
Meat Fat grams Cholesterol, mg BEEF Filet, broiled 16 150 Pot Roast, braised 18 180 PORK Tenderloin, roasted 8 160 Pork chop, broiled 18 160 POULTRY Chicken breast, meat only 6 140 Chicken breast, meat and skin 14 150 FISH Cod, baked 2 100 Shrimp, steamed 4 320 Tuna, canned in water 4 60 Halibut, broiled 4 60 Salmon, grilled 14 100
©COPY;1997 HeartPoint Updated September 1997
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