Welcome to HealthandBeautyDieting
.com/healthy
Diet Heart Healthy Article
. For a permanent link to this article, or to bookmark it for further reading, click here.
from: Navigating the Healthy Diet PyramidThe Power of the Healthy Diet Pyramid
What should I eat? How much should I eat? With so much new and sometimes conflicting research—and hundreds of food and beverage options in supermarkets, restaurants, and vending machines—few people have time to sort it all out. If you are drowning in data, don’t worry. Look to the healthy diet pyramid for the fundamentals of healthy eating.
Picking a Healthy Diet Pyramid
You can choose from more than one pyramid. The differences among them are minor. Just make sure the healthy diet pyramid that you choose is current. Search the web. The U.S. Department of Agriculture has one. The Mayo Clinic has one. Harvard has several. The list goes on.
Using a Healthy Diet Pyramid
Keep a copy of your healthy diet pyramid on the refrigerator, in your car, at work, or anywhere that you will be making food choices. A healthy diet pyramid can help you picture healthy eating habits. To describe it briefly, the pyramid tells you to indulge guilt-free in some types of food and to closely monitor your intake of other foods.
• Indulge guilt-free. Look at the base or foundation of the healthy-diet pyramid. Most pyramids indicate that you should eat 8-10 servings of vegetables and fruits and 7-8 servings of whole grains. The message: this stuff is very good for you. The more you eat, the healthier you will be. Enjoy these foods without guilt!
• Monitor for moderation. As you move up the healthy diet pyramid, you will notice that the recommended number of daily servings goes down. Dairy, meats, beans, nuts, seeds, oils, and salad dressings—all should be eaten in moderation. Sweets, at the very top, must be monitored even more closely and restricted to less than one a day.
Reading behind the blocks
Is that it? No, there’s more to the healthy-diet pyramid than food groups and number of servings. Both are useless if you don’t have a solid answer to a critical question: how big is a serving? Serving sizes from one healthy diet pyramid read like this:
• Veggies - 1 cup lettuce, ½ cup other veggies
• Fruits - 1 medium fruit or ½ cup fresh, frozen, or canned or ½ cup dried fruit, or ¾ cup fruit juice
• Grains - 1 slice bread, ½ cup dry cereal, ½ cup cooked rice, pasta, or cereal
• Dairy - 1 cup milk or yogurt, 1 ½ oz cheese
• Seafood, meat, poultry - 3 oz. seafood, poultry, pork, beef
• Beans, nuts, seeds - 1/2 cup cooked beans, 1/3 cup nuts, 2 Tbs. seeds
• Oils, salad dressings - 1 tsp. oil or mayo, 1 Tbs. low-fat Mayo or regular salad dressing, 2 Tbs. light salad dressing
You can memorize serving sizes for the various food groups quickly. The greater challenge will be to learn more about deceptive strategies used by the food industry. For now, you can count on your simple beginnings with the healthy diet pyramid to provide a great foundation for learning more.
Diet Heart Healthy News
Practical Nutrition: Red meat has a place in healthy diet, but watch portions - Richmond Times Dispatch
Practical Nutrition: Red meat has a place in healthy diet, but watch portions Richmond Times Dispatch The study recommended eating more fish, poultry, nuts, dried beans and low-fat dairy sources as healthy alternatives. Even the American Heart Association doesn't eschew red meat. The association sees it as part of a healthy diet and recommends limiting ... |
DOH cites sports, healthy diet against high cases of stroke, heart attack - Zamboanga Today Online
DOH cites sports, healthy diet against high cases of stroke, heart attack Zamboanga Today Online DOH Undersecretary Enrique Tayag said sports and physical activities in combination with other factors such as a healthy diet will definitely improve the health of Filipinos. In Friday's Sports Communicators Organization of the Philippines (SCOOP) sa ... |
Are diet sodas good or bad for you? - Attleboro Sun Chronicle
Are diet sodas good or bad for you? Attleboro Sun Chronicle A recent study from the University of North Carolina at Chapel Hill reported in The American Journal of Clinical Nutrition found that people who consumed diet beverages tended to be less healthy than people who did not consume them. |
Heart healthy tips to prevent heart disease - Eastern Echo
Heart healthy tips to prevent heart disease Eastern Echo By Krystal Elliott | THE EASTERN ECHO For broke and busy students, it can be hard to stick to a strict, healthy routine of diet and exercise—especially since a lot of us seem to be the most productive between the hours of 11 pm and 3 am, when our most ... |
Hunter-gatherer lifestyle of our ancestors more heart healthy, study finds - Examiner.com
Hunter-gatherer lifestyle of our ancestors more heart healthy, study finds Examiner.com According to two new studies published May 21, 2012 in the American Heart Association journal Hypertension, hunter-gatherers and forager-horticulturist populations have better heart health than modernized populations. Specifically, the lifestyles of ... |
Healthy Helpings: Plant the seed for a healthy heart - York Daily Record
Healthy Helpings: Plant the seed for a healthy heart York Daily Record While plant sterols have many positive health benefits, most Americans do not get adequate amounts of them in their diet. The average intake is about 250 mg, and people eating mostly fast food get even less than that amount. Plant sterols or stanols ... |
Healthy Minute: Seven reasons to kick the soda habit - Daily Ardmoreite
Healthy Minute: Seven reasons to kick the soda habit Daily Ardmoreite Diet Soda and Weight Gain — drinking sugar-and calorie-filled soda leads to weight gain, but it maya to learn that even diet soda can contribute to unwanted pounds. In the San Antonio Heart Study, which tracked 3682 adults over a seven- to eight-year ... Healthy eating key to good health |