Surrender To The Spell Of The Pyramid
Food in general has the distinction of being probably the
first thing we all think about in the mornings before our feet
hit the floor. The main reason for this is we cannot survive without it. There are four major food groups arranged in what is commonly
called the food pyramid. At the base of the food pyramid lies the
group that contains breads, grains, pastas and cereals. These foods provide complex carbohydrates, which are an important source of energy, especially for a low-fat meal plan. You can make various low-fat choices from foods in this group. You will need 6 to 11 servings of these foods in a day. Try
to eat whole-grain breads, cereal and pasta for most of your
servings from this group. Whole-grain foods are less
processed and retain more valuable vitamins, minerals and
fiber than foods made with white flour. When you purchase
whole-grain foods look for breads and pastas with "stone
ground whole-wheat flour" as the first ingredient, because
some "wheat" breads may be white breads with only
caramel
coloring added. The next group in the pyramid is fruits and vegetables.
Fruits and vegetables are rich in nutrients. Many are
excellent sources of vitamin A, vitamin C, folate or
potassium. They are low in fat and sodium and high in fiber.
The Food Pyramid suggests 3 to 5 servings of vegetables,
and
2 to 4 servings of fruits each day. Count only 100% fruit
juice as a fruit, and limit juice consumption. Many
commercial bottled juices come in containers that hold
more
than 2 servings - which can add lots of sugar and calories
to your daily diet. Punches, ades and most fruit "drinks"
have only a bit of juice and lots of sugar. Fruit sodas are
sugary drinks and they do not count as fruit, either. Up next on the pyramid are proteins such as beans, eggs,
fish, and meat. Meat, poultry and fish supply protein, zinc
and iron. Non-meat foods such as dried peas and beans
also
provide many of these nutrients. The Food Pyramid
suggests 2
to 3 servings of cooked poultry, fish or meat. Each serving
should be between 2 and 3 ounces. Pick lean meat, fish
and
dry beans and peas often because these are lowest in fat. Continuing on we come to dairy products. Products made
with
milk provide protein, vitamins and minerals, especially
calcium. The Food Pyramid suggests 2 to 3 servings each
day.
If you are pregnant, breastfeeding, a teenager or a young
adult age 24 or under, try to have 3 servings. Most others
should have 2 servings every day. Go light on high-fat
cheese and ice cream. Choose non-fat milk and yogurt and
cheeses made from skim milk because they are lower in
fat. Lastly are sweets and fats. These make up the Food
Pyramids
smallest part, so the fats and sweets in the top of the Food
Pyramid should comprise the smallest percentage of your
daily diet. The foods at the top of the food pyramid should
be eaten moderately because they provide calories but not
much in the way of nutrition. These foods include salad
dressings, oils, butter, cream, margarine, sugars, soft
drinks, candies and sweet desserts. The author teaches people how to eat in a healthy manner
and nurture their bodies without feeling deprived. Rose Marie Allesando is passionate about food and
is the webmaster of Food
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