The Healthy Eating Plate and Healthy Eating Pyramid
Take a look at these charts…is this what your diet looks like?
- Most of us don’t get the fruits and vegetables we need
- Too much fatty and processed meats
- Too much refined grains instead of beneficial whole grains
- Too many SoFAS – Solid Fats and Added Sugars – empty calories like cakes, cookies, doughnuts, pizza, and sugary drinks
The More/Minimize/Avoid table is a simple tool to help adjust our relationship with food.
|VEGETABLES||RED MEAT||SUGARY DRINKS/JUICE|
|WHOLE GRAINS||CORN||FRIED FOODS|
|1% or SKIM MILK||WHOLE MILK CHEESE||GROUND BEEF|
|WATER||CHICKEN W/SKIN||PROCESSED MEATS|
|POULTRY||SALAD DRESSINGS||PORK BARBECUE|
|EXERCISE||WHOLE MILK/CREAM||POTATO/FRENCH FRIES|
Ultimately, it all boils down to how many calories needed versus how calories consumed. It’s an energy balance. If the calories consumed are greater than what you need, you’ll gain weight. If the calories consumed are less than what you need, you’ll lose weight.
An extra 100 calories here and there during the course of a day adds up very quickly. It’s vital to get obsessed about the quality of food used to fuel your body.
Complex carbs contain about the same amount of calories per serving as simple carbs. Isn’t it smarter to choose the carb that will help you feel full instead of one that will won’t?
Lean proteins contain far fewer calories than fatty proteins. Choosing lean gives you the maximum benefit for the calories consumed.
A sugary soda, sweet tea, or fruit juice contains about 150 calories with little or no nutrition. Wouldn’t it be smarter to drink some water or a diet soda instead?
Small changes in habits can produce huge benefits.