What I Should Know (continued)
Healthy Eating
Food Variety
Eating a variety of foods helps ensure that you get the
nutrients your body needs every day. Following MyPyramid.gov can help you
create a balanced, healthy diet by giving you suggestions for the types and
amounts you should have from all food groups each day. Be careful to limit oils
(fats) and sweets for a more healthy diet and to prevent weight gain.
Food Groups
The Grains Group gives you carbohydrates
for energy and vitamins such as folic acid, B vitamins, and minerals.
Whole-grains foods such as whole wheat bread, brown rice, and oatmeal also have
fiber that helps protect you against certain diseases and keeps your body
regular. Fiber can help you feel full with fewer calories.
The Fruit and Vegetable Groups give you
vitamins such as vitamin A and C, and folic acid; minerals such as potassium
and iron; fiber; and other nutrients that are important for good health. They
can also help protect you against disease and keep your body regular.
The Milk Group gives you minerals such as
calcium and vitamins such as vitamin D to build strong, healthy bones and
teeth. Foods in this group also have carbohydrates for energy and protein for
important body functions. Whole-milk dairy foods contain unhealthy fats, so
it’s a good idea to choose low-fat or fat-free dairy foods.
The Meat and Beans Group gives you protein,
fat, vitamins, and minerals such as iron. Meats, especially high-fat processed
meats such as bologna contain unhealthy fats, so it’s a good idea to
limit these or try lower fat varieties.
Oils (Fats) give you some vitamins such as
Vitamin E and extra calories, which can make it hard to keep your weight in a
healthy range. It’s especially important to limit saturated fat, which is
found in whole dairy foods, many meats, butter, and lard, and raises the risk
for heart disease—the number-one cause of death among women. Oils such as
canola and olive oils are low in saturated fat and are healthier for you.
Making Healthy Food Choices
Food Group and Daily Amount to
Eat* |
Am I Eating
the Recommended Amount? |
Things to
Keep in Mind |
Grains 5-8 ounces |
1 ounce = ½
cup of cooked rice, pasta, cous cous or cereal; 1 slice of bread; 1 small
tortilla; 1 small muffin; 1 cup ready-to-eat cereal. |
Choose whole grains
at least half the time, such as whole grain bread, oatmeal, brown rice. |
Vegetables 2-3 cups |
1 cup = 1 cup cut-up
raw or cooked vegetables; 1 cup vegetable juice; 2 cups leafy salad
greens. |
Vary the types of
vegetables you eat. Eat more dark green and orange vegetables. |
Fruits 1.5 2 cups |
1 cup = 1 cup cut-up
raw or cooked fruit; 1 cup fruit juice. |
Eat a variety of
fruits. Choose fresh, frozen, canned, or dried fruit. Go easy on fruit
juices. |
Milk 3 cups |
1 cup = 1 cup milk or
yogurt, 1½ ounces low-fat or fat-free natural cheese; 2 ounces processed
cheese. |
Choose low-fat or
fat-free milk products. If you cant tolerate milk, try lactose-free milk
products. |
Meat and Beans 5- 6.5 ounces |
1 ounce = 1 ounce
lean meat, poultry, or fish; 1 egg, ¼ cup cooked dry beans or tofu; 1
tablespoon (Tbsp) peanut butter; ½ ounce nuts or seeds. |
Choose low-fat or
lean meats. Bake, broil, or grill your meat, instead of frying. Eat more fish,
beans, peas, nuts, and seeds. |
Oils 5-7 teaspoons |
1 teaspoon (tsp) = 1
tsp vegetable oil or soft margarine; 1 Tbsp low-fat margarine, 2 Tbsp light
salad dressing. |
Limit solid fats like
butter, stick margarine, shortening, and lard. |
|
*
Recommendations are based on a 1600 2400 calorie diet. Women who are
very active should aim for the higher amounts and women who are less active
should aim for the lower amounts. For more information and a personalized plan,
visit www.mypyramid.gov brought to us
by the U.S. Department of Agriculture. |
Understanding the Food Label
The Nutrition Facts panel on the food label can help you
make smart food choices by giving you information on serving sizes, calories,
and nutrients, such as saturated and trans fats, cholesterol, sodium, fiber,
vitamins, and minerals. Just look on the back of most food packages to find the
label.
- Read the label to see if a food is a good source of a
nutrient or to compare similar foods—for example, to find which brand of
macaroni and cheese is lower in fat.
- The food label gives you information on the calorie
content of the portions you eat. Check the serving size and the number of
servings per container. Compare this to how much you actually eat.
- The % Daily Values (DVs) that are listed on the
right-hand side tell what percentage of a certain nutrient you’ll get
from one serving of that food. If you want to limit a nutrient, such as sodium,
then choose foods with a lower % DV. If you want to eat more of a nutrient such
as calcium, then choose foods with a higher % DV.
For more information on the Nutrition Fact panel of the food
label, see http://www.csfan.fda.gov/~dms/foodlab.html.
Nutrients
Iron, folic acid, calcium, and vitamin D are a few of the
many nutrients that are important for you.
Nutrient |
Why is it
important? |
How do I
get it? |
Iron |
Helps prevent
iron-deficiency anemia, which can make you feel tired. |
Eat lean meats;
shellfish such as shrimp; ready-to-eat cereals with added iron; spinach; cooked
dry beans, peas, and lentils; and enriched and whole grain breads. |
Folic acid |
Needed for
healthy blood and body proteins. Folic acid also helps to prevent birth defects
during pregnancy. |
Drink orange
juice; eat oranges, dark green leafy vegetables, green peas, or fortified
cereals. (Check the food label for folic acid-fortified breakfast
cereals.) |
Calcium |
Needed for
strong, healthy bones and teeth, and for the heart, muscles, and nerves to work
well. |
Drink low-fat or
fat-free milk and calcium-fortified juice or soy-based beverages; eat low-fat
and fat-free milk products like yogurt or cheese and calcium-fortified cereals
and breads. Eat collards, turnip greens, kale, and Chinese cabbage (which
contain small amounts of calcium). |
Vitamin D |
Helps the body
absorb calcium to build strong bones. |
Choose low-fat or
fat-free dairy products fortified with vitamin D. Spend 1015 minutes, 3
days a week, in the sun so your body can make vitamin D. |
|