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When
is the last time you really followed the food pyramid guidelines?
Illustrated
above are 2 variations on the food pyramid provided by the USDA.
While there are many variations, the basic principles of the pyramids
remain the same:
Eat
more fruits, vegetables and whole grains.
Reduce saturated fat and cholesterol.
Limit sugar and salt.
Drink alcoholic beverages in moderation, if at all.
Eat moderate-sized portions.
Include physical activity in your daily routine.
- Fruits.
From apricots to oranges, fruits are great sources of vitamins
and minerals and soluble fiber. Except for a few varieties —
such as coconuts — they're low in fat and calories.
- Vegetables.
Like fruits, vegetables are great sources of vitamins, minerals
and fiber. If you don't smother them in cream sauces, butter or
dips, vegetables are low in fat and calories.
-
Grains. Breads, pasta, rice, noodles, couscous,
polenta, bulgur and other grains are your main sources of carbohydrates.
Most are low in fat. Choose whole grains as much as possible for
more fiber and a wider variety of nutrients.
-
Dairy products. Milk, cheese, eggs, yogurt and
other dairy products are good sources of calcium, protein and
other vitamins and minerals. However, these foods can be high
in cholesterol, fat and calories, so choose low-fat versions.
-
Meat and beans. Meat, poultry and fish provide
protein and are good sources of B vitamins, iron and zinc. However,
some types of meat may be high in cholesterol, fat and calories.
Legumes — such as soybeans, black beans, split peas and
lentils — are good substitutes for meat because they provide
protein and also have added fiber, without the extra cholesterol,
fat and calories.
-
Fats, oils and sweets. These types of foods —
which include salad dressings, sour cream, and margarine along
with cakes, cookies, ice cream and pastries — are high in
fat and calories.
written
by Kate Hostvedt, 2004
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