The decision to become healthier is not an easy one but is a commitment that can be life changing. Redefining lifestyle habits is a process and needs to be undertaken at your own pace. This is not a crash diet but a new way of eating and living. In the process, you can discover things about yourself and enjoy foods you never thought you would. During this journey you will most likely lose weight though this is not the main focus. A good place to start is by using Mypyramid –http://www.mypyramid.gov.
Hopefully, many of you have heard of Mypyramid, the USDA’s guide to healthy eating. This pyramid is the recommended way to eat for maximum health. It is a set of 6 colored bands. Each band corresponds to one food group –the orange band for Grains, the green band for Vegetables, the red band for Fruits, the yellow band for Oils (fats), the blue band for Milk (dairy products), and the purple band for Meat and Beans. These bands form the pyramid shape. It is recommended that our diet consist of mostly of Grains, Fruits and Vegetables. Milk, Meat and Beans are recommended in lesser amounts. Oils (fats) should be consumed in small amounts. Serving sizes vary depending on your individual profile. Let’s look at each category in more detail.
The orange band on Mypyramid is the first and largest band. This represents the grain food group. The pyramid suggests that we make half our grains whole grains. What makes a grain whole? In nature, a grain consists of the bran, endosperm and germ. The bran and germ contain most of the nutrients such as B vitamins, Vitamin E, minerals and fiber. A whole grain is a grain that still has all of it parts intact after being processed into the food products we buy. For example, white flour has been processed down to only the endosperm, or the middle layer of the grain. It has very little nutrients because the germ and bran have been removed. In whole wheat flour, the bran and germ remain along with it nutrients.
There are a variety of foods that can be considered whole grains, such as high fiber bread and cereal, whole grain or whole wheat pasta, brown rice, oatmeal and many others. Always read labels when buying packaged foods and be sure that the first ingredient says “whole” in front of the grain, such as whole grain or whole wheat flour.
It is easy to incorporate more whole grains into your diet. Instead of eating white bread, choose whole wheat or whole grain bread. Read labels and choose bread products that contain 3 grams of fiber or more. Another option is to choose brown rice instead of white rice. A typical serving is a 1/2 cup. There are many types to choose from but the healthiest is long grain brown rice. Popcorn (without salt and butter) is also a whole grain. A serving is 3 cups popped and makes a delicious snack.
Some interesting and unusual grains that many Americans may not have tried are Quinoa, Millet, Kamut and Amaranth. These grains are considered ancient grains because they were eaten by our ancestors. Some in modern America are beginning to rediscover how delicious these grains are. They are also good replacements for white rice.
The second band on Mypyramid is the green band — the vegetable group. There are so many vegetable varieties to choose from. Plus, they can be eaten fresh or cooked. It is recommended that we eat a variety of colors, such as dark leafy greens like spinach or collard greens, orange yams (sweet potatoes) and butternut squash, red tomatoes, and white cauliflower. Most vegetables have no fat, very few calories and are filled with vitamins, minerals, fiber and phytochemicals that help prevent disease. Potatoes and corn are considered starchy vegetables so typical servings are a bit less but they are no less healthy.
Vegetables sometimes get a bad rap as being tasteless and unappetizing. This can be true if they are not cooked the right way. When cooked correctly, vegetables can be a delicious food item that everyone in your family will enjoy eating. Vegetables need to be either steamed or boiled for only 3-8 minutes depending on their size. Steaming is the preferred method because very few of the vitamins are lost during cooking. When cooked, they should still have their bright color and be crisp-tender. Mushy, pale vegetables are overcooked. Avoid this as much as possible.
Vegetables can also be enjoyed raw such as with a dip made from plain low fat yogurt and seasonings. Raw broccoli florets, cherry tomatoes and bell peppers found on vegetable platters are a perfect way to get your vegetables at parties or as a snack. 100 percent tomato and vegetable juice also counts towards your vegetable servings. Be sure the juice you choose is 100 percent juice with no other added ingredients such as high fructose corn syrup.
The third band on Mypyramid is the red band that urges us to eat more fruit. Fruit is a healthy and delicious snack when hunger strikes. All forms of fruit from blueberries, strawberries and blackberries to apples, oranges and pears can make a healthy snack any time. They do not need to be cooked and can be eaten anywhere. It is recommended that we eat a variety of fruits in all colors just like vegetables. All fruits are filled with phytochemicals, vitamins, minerals and fiber that help decrease the risk of chronic diseases such as heart disease and stroke. Serving sizes are 1 cup of cut-up fruit or a 1/2 cup of dried fruit.
It is recommended that we choose whole fruit instead of fruit juices. Most juices are not 100 percent juice and contain high fructose corn syrup and other unnecessary additives. These juices contain little or no fiber; whole fruit is abundant with it. The best way to keep whole fruit on your mind is to have a bowl of your favorite fruit on the kitchen table. People are more likely to eat it if it is one of the first food items they see.
The fourth band on the pyramid is the yellow band which represents oils. Oils are liquid at room temperature and are the unsaturated (good) type. Monounsaturated and polyunsaturated fats are essential for good health and contain Vitamin E–a vital nutrient. Olive oil, canola oil, safflower oil, and cottonseed oil contain these unsaturated fats. They do not contain any cholesterol and are found in foods such as some fish, avocados, and nuts. Mayonnaise, soft tub margarine and salad dressings also contain these oils. These foods should be used in tiny amounts to flavor foods because they are high in calories and total fat. This can cause weight gain in large amounts but are healthy in small servings.
This group does not include trans fat or saturated fat. Saturated fat is solid at room temperature. Examples include butter, lard, chicken and beef fat. These types of fat contribute to plague buildup and heart disease as well as increases in LDL (bad) cholesterol and total cholesterol. Palm kernel oil and coconut oil are both saturated fat based oils and should be avoided.
The daily recommended intake of oils is between 5-6 teaspoons which most of us get easily. An example of an entire day’s intake is one tablespoon of mayonnaise on a sandwich, and one tablespoon of margarine on toast. Other examples of a serving is 2 tablespoons of peanut butter is equal to 4 teaspoons of oil; 1 ounce of nuts is equal to 3 teaspoons of oil; and a half of a medium avocado is equal to 3 teaspoons of oil.
The fifth band on the pyramid is the blue band which represents the Milk group. Milk and products made from milk are an important part of any diet, especially those of children and adolescents. Low fat and fat free milk contain important nutrients such as calcium and vitamin D to help them build strong bones and teeth. These foods also contain potassium, which can help adults maintain normal blood pressure and cardiovascular health. Adults can also see improvement in bone mass by consuming milk and milk products.
It is recommended that children 2-8 years old drink 2 cups of milk a day. Kids 9-18 and adults are encouraged to drink 3 cups a day. This can be low fat or fat free fluid milk, yogurt, and reduced and low fat cheese. A one cup serving is 1 cup of milk or yogurt, 1 ½ oz of hard cheese, 2 oz processed cheese, 2 cups cottage cheese, and 1 cup frozen yogurt. Choose low fat products when eating foods in this group to reduce your risk of heart disease. The saturated fat in whole milk and full fat cheese can contribute to increases in LDL “bad” cholesterol and lead to weight gain. The easiest way to incorporate more milk products for both children and adults is to swap out soft drinks for a glass of milk.
For a great topping or dessert take 1 cup of low fat or fat free vanilla or other flavored yogurt and place it in a strainer lined with paper towels. Let the liquid drain out for at least 8 hours or overnight. The result with be a thick topping for fruit or mix in a little honey and walnuts for a quick dessert.
The last band on the pyramid is the purple band which represents the meat and beans group. There are many more foods included in this group than the name suggests. Beef, chicken, pork and turkey along with dried beans, peas, fish and shellfish, nuts, seeds, vegetable burgers (made with beans) and eggs are all included. These foods provide many essential nutrients that help grow healthy body tissue and improve bone formation. Meat and poultry contain protein, B vitamins, Vitamin E, and Iron. Fish contain omega 3 fatty acids and other unsaturated (good) fats that help improve heart health. Nuts and seeds are also good sources of Vitamin E and omega 3 fatty acids and help reduce the risk of cardiovascular disease.
The recommended daily intake from this group is 5-6 oz. A one ounce serving is equal to 1 ounce of meat, poultry, and fish, ¼ cup of dried beans, 1 tablespoon of peanut butter, 1 egg and a half ounce of nuts. To get the recommended requirement mix it up by choosing a variety of foods including low fat cuts of meat. For example, a meal could consist of a 4 oz piece of grilled chicken with a mixed salad of lettuce, tomato, cucumber, red peppers and ¼ of cooked kidney beans.
The backbone of the Mypyramid plan is physical activity. Being physically active is a key component of Mypyramid and can involve many activities. This is represented by the figure walking up the side of the pyramid. A healthy lifestyle is dependent on how physically active you choose to be. Walking, running, riding a bicycle and participating in a sport are just a few of the ways you can fit essential exercise into your daily routine. It is recommended that you are physically active at least 30-60 minutes a day. This is in addition to your normal activity. If you are just staring out, aim for 30 minutes. Do an activity that does not require a lot of equipment, such as walking. Whatever type of activity you choose it should be of moderate intensity. This means you should break a sweat but still be able to hold a conversation. As you get stronger, gradually increase the time to 60 minutes.
There are three areas of physical activity that are essential for maximum health benefits, cardiovascular exercise (aerobic activity), strength training, and stretching/flexibility. Aerobic activity includes moderate to vigorous intensity walking, running/jogging, dancing, cycling, and swimming. This helps to strengthen the heart and pumps blood throughout the body. The heart is a muscle and will become stronger the more of this type of exercise you do. Strength training is lifting weights to tone muscle. The more strength training you do the more you are able to perform aerobic exercise. Stretching promotes flexibility and also allows you to do more activity. Doing all of these activities plus healthy eating will give you the best chance of avoiding serious illnesses such as heart disease, cancer, stroke, and type 2 diabetes. It also improves mood and self-esteem. Be sure to see a doctor before starting any exercise program.
There are many ways to implement more physical activity into your life. You can join others in a walking group, sign up for an exercise class or walk/ride a bike instead of driving.
How can you incorporate Mypyramid recommendations into your daily life? Here are 6 ways:
1. Incorporate one new whole grain into your eating plan such as whole wheat pasta (instead of white) or high fiber cereal. Feeling adventurous? Choose Quinoa or Amaranth in place of rice.
2. Choose one new vegetable to try with dinner. How about some sautéed spinach, roasted broccoli or steamed carrots?
3. Visit your local farmer’s market and buy some locally grown fruit. Place it in a bowl on you kitchen table. Eat one of these fruits as a snack or with your lunch.
4. Switch the type of fat you use on food. For example, instead using butter on bread, brush extra virgin olive oil on it. Dipping bread in olive oil works as well.
5. Replace one soft drink beverage with low fat or fat free milk. Gradually increase until all soft drinks are replaced with milk.
6. When buying meat and poultry choose lean cuts and trim any fat before cooking.
