Food Guide Pyramid recommends
Define Your Diet Definitely!
The Food Guide Pyramid recommends the types of food that you should be eating on a daily basis. Starting at the top of the pyramid, you should eat the following in increasing quantities:
To help quantify the amount of each food group for your daily intake, you can use the following guide:
- Fruits and vegetables – 6-11 servings
- Rice, other cereals, breads, pastas, and root crops – 4-6 servings
- Animal foods, milk, dried beans, nuts and cheese – 2-3 servings
- Fats, oil and sweets – serve occasionally
Below is a useful guide to see what makes up one serving of each group. This can help you know what kind of food and how much you should prepare every meal time:
- GROUP 1 (25 – 60 calories)
- ½ cup cooked or raw vegetables
- 1 cup raw leafy vegetables
- 1 medium – sized fruit
- GROUP 2 (80 calories)
- ½ cup cooked cereal
- ½ cup cooked rice
- 1 slice of bread
- GROUP 3 (40 to 150 calories)
- 1/8 kilo cooked lean meat
- 1 medium –sized fish
- 1 egg
- 1 cup milk
- ½ cup dry beans
- 1/3 cup nuts
- GROUP 4 – fat is found in all food groups, and provide no vitamins and minerals to maintain good health. That’s why you should only use this group sparingly, at the most only 30% daily. Stay away from saturated fats such as butter.
PLANNING TO SKIP LUNCH? Don’t if you have an afternoon loaded with all sorts of deadlines and appointments, make sure you eat lunch.
A recent study in the US shows that hypoglycemia, a low blood sugar condition that can develop when a person doesn’t eat enough, may shorten the attention span temporarily.
That’s why people experiencing hypoglycemia get easily distracted and process information more slowly than others.
Make Your Own Personal Food Pyramid
Having a healthy diet is sometimes easier said than done. It is tempting to eat less healthy foods because they might be easier to get or prepare, or they satisfy a craving.
Between family and work or school, you are probably balancing a hundred things at once. Taking time to buy the ingredients for and cooking a healthy meal sometimes falls last on your list.
But you should know that it isn’t hard to make simple changes to improve your diet. And you can make sense of the mounds of nutrition information out there.
A little learning and planning can help you find a diet to fit your lifestyle, and maybe you can have some fun in the process!
DO YOU HAVE ENOUGH OF THE BIG “D”?”
Vitamin D is one nutrient sorely lacking in many modern diets, hence the prevalence of diseases like cancer: In particular, vitamin D is instrumental in reducing the amount of the harmful toxic compound known as lithocholic acid in the colon, which the human body produces naturally.
Thus, food with adequate amounts of vitamin D can help prevent colon cancer