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 A to Z
![]() |
|
![]() |
|
![]() |
|
![]() |
In a new study published by the American Heart Association,... Read More
If you want to build muscle, lose body fat or... Read More
For all I prefer to buy my fresh produce at... Read More
Dieting is a pain. I think basically everyone would agree... Read More
You may have heard of the "Portfolio Diet" wherein it... Read More
It is shocking how many people are not taking advantage... Read More
All carbohydrates are not the same. Generally it is assumed... Read More
Do you notice your child putting off going to the... Read More
The old cliché that you are what you eat is... Read More
What I am also going to point out is the... Read More
My name is Mildred Shears. I'm retired and I live... Read More
Because of consumer demand, the food industry focus is on... Read More
Acid reflux disease, or GERD, is a common compliant of... Read More
The natural antioxidants in Oat Bran can significantly reduce blood... Read More
Because I believe diet and exercise are so important, I'm... Read More
The key to good hydration is drinking a lot of... Read More
This free list of fat burning foods will help you... Read More
I am sure you have heard you have to build... Read More
Can a child thrive on a vegan diet? The answer... Read More
Green tea has been used as for medical remedies in... Read More
Health food or heart attack on a plate? Eggs had... Read More
People want to get the very best they can when... Read More
Nails are a protective horn at the end of our... Read More
An American culture that is marked by a chronic lack... Read More
They sit left behind on relish trays. They're often by-passed... Read More
Cholesterol finds its way into our bodies in two main... Read More
Secretly we all want just a few things in life,... Read More
There's no doubt--carbohydrates have taken center stage in public discourse... Read More
I spent a few days at a resort in Mexico... Read More
Okay, before we start, let me explain the purpose of... Read More
Flaxseeds may be the smallest seeds you will find in... Read More
Niacin, also called nicotinic acid, is a member of the... Read More
These are questions we have to ask ourselves? because after... Read More
Before we get to honey we have a question from... Read More
Food in general has the distinction of being probably the... Read More
Since Dr Basant Puri, a consultant psychiatrist and senior lecturer... Read More
I first learned of Milk Soy Protein Intolerance (MSPI) in... Read More
In the last twenty years, a huge and growing body... Read More
Finding simple ways to reduce my waistline is always a... Read More
How well do you know about vitamin K? This vitamin... Read More
Dieters who dejectedly complain they are figuratively "stuck" with their... Read More
Evidence for the importance of fruit and vegetable intake to... Read More
Almost every woman suffers with premenstrual syndrome at one time... Read More
Diet nutrition physiqueToday, learning about diet nutrition physique isn't all... Read More
Finally, dieters and healthy eaters everywhere have reason to rejoice,... Read More
Scandinavian fishermen are a healthy bunch. It had long been... Read More
I want to tell you about the most healthful and... Read More
You may have heard of the "Portfolio Diet" wherein it... Read More
As any student of chemistry will assure you, acids and... Read More
Coke, more commonly known as cocaine is a highly addictive... Read More
Some say they don't or can't buy organic foods due... Read More
The egg, the symbol of birth, of life and, therefore,... Read More
Since the beginning of time, everyday fruits have been known... Read More
The Omega Zone Diet and specialists' opinion"Omega RX Zone -... Read More
Are there any benefits to be obtained from drinking water... Read More
Following these simple nutrition guidelines will allow you to lose... Read More
The total calories that you should be consuming depend on... Read More
I'd like to explain an important concept that most online... Read More
Do you allow pleasure from food? Are your senses throughly... Read More
You can start today - right now, even - on... Read More
Established in 1989 by Stephen DeFelice, "Foundation for Innovation in... Read More
The most incredible thing you can do for yourself is... Read More
How many times have you tried to diet/lose weight in... Read More
Unhealthy eating is a harmful problem in America, and contrary... Read More
It is always amazing to me when I find a... Read More
Protein is one of the basic building blocks of the... Read More
Nutrition |