Nutrition – Healthy Eating Plate

The Healthy Eating Plate and Healthy Eating Pyramid
Take a look at these charts…is this what your diet looks like?

healthy-eating-plate-web1000

healthy-eating-pyramid-700-link

Typical Diet Relative to Nutritional Goals and Limits
Here’s where most of us are as compared to nutritional goals and limits: AmericanDiet

      • 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

More/Minimize/Avoid
The More/Minimize/Avoid table is a simple tool to help adjust our relationship with food.

MORE MINIMIZE AVOID
FRUITS BUTTER TRANS FAT
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
FISH MAYONNAISE BACON
POULTRY SALAD DRESSINGS PORK BARBECUE
EXERCISE WHOLE MILK/CREAM POTATO/FRENCH FRIES
SALT REFINED GRAINS

 

Calories
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.

energy

Smart Choices
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.

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