Doctors will tell you that when combined with exercise, a healthy diet can help you lose weight, lower your cholesterol level help to improve your health.
Ever since I was a kid the U.S. Department of Agriculture’s (USDA) Food Guide Pyramid has been touted as a guide to healthy eating. The USDA Food Guide divides food into 6 basic food groups, consisting of 1) grains, 2) fruits, 3) vegetables, 4) meats and beans, 5) dairy and 6) fats.
The USDA recommends an adult daily diet include the following:
- 3 ounces of whole grains, and 6 ounces of grains total
- 2 cups of fruit
- 2 1/2 cups of vegetables
- 3 cups fat-free or low-fat dairy
Why are grains on the top of the list? Whole-grain products like breads are both low in fat and high in fiber and complex carbohydrates. This combination helps you feel fuller longer helping to prevent overeating.
When you choose breads or grain products look for products whose first ingredient says “whole” in front of the grain, for example, “whole wheat flour”; enriched or other types of flour have the important fiber and nutrients removed.
Avoiding rich bakery foods such as donuts, sweet rolls and muffins is a good idea. These foods can contain more than 50% fat calories. Snacks such as angel food cake and gingersnap cookies can satisfy your sweet tooth without adding fat to your diet.
Hot and cold cereals are usually low in fat. But instant cereals with cream may contain high-fat oils or butterfat. Granola cereals may also contain high-fat oils and extra sugars. Look for low-sugar options for both instant and granola cereals.
Avoid fried snacks such as potato chips and tortilla chips. Try the low-fat or baked versions instead.
| Instead of this: | Try this: |
| Croissants, biscuits, white breads and rolls | Low-fat whole grain breads and rolls (wheat, rye and pumpernickel) |
| Doughnuts, pastries and scones | English muffins and small whole grain bagels |
| Fried tortillas | Soft tortillas (corn or whole wheat) |
| Sugar cereals and regular granola | Oatmeal, low-fat granola and whole-grain cereal |
| Snack crackers | Crackers (animal, graham, rye, soda, saltine, oyster) |
| Potato or corn chips and buttered popcorn | Pretzels (unsalted) and popcorn (unbuttered) |
| White pasta | Whole-wheat pasta |
| White rice | Brown rice |
| Fried rice, or pasta and rice mixes that contain high-fat sauces | Rice or pasta (without egg yolk) with vegetable sauces |
| All-purpose white flour | 100% whole-wheat flour |
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