[blindweightwatcher] How to Eat a Healthy Diet

"Jan Bailey" <jb021951@xxxxxxxxxxx> · Mon, 1 Jun 2009 21:00:52 -0500

How to Eat a Healthy Diet 
In order to keep yourself in the best shape possible, it's essential to eat a 
healthy diet. Find out exactly what you should be eating on a regular basis. 

By Beth W. Orenstein 

Medically reviewed by Pat F. Bass III, MD, MPH 

If you are what you eat, it follows that you want to stick to a healthy diet 
that's well balanced. "You want to eat a variety of foods," says Stephen 
Bickston,
MD, AGAF, professor of internal medicine and director of the Inflammatory Bowel 
Disease Center at Virginia Commonwealth University Health Center in Richmond.
"You don't want to be overly restrictive of any one food group or eat too much 
of another."  

Healthy Diet: The Building Blocks 
The best source of meal planning for most Americans is the U.S. Department of 
Agriculture (USDA) and U.S. Department of Health and Human Services Food
Pyramid. The pyramid, updated in 2005, suggests that for a healthy diet each 
day you should eat:  

list of 5 items
6 to 8 servings of grains. These include bread, cereal, rice, and pasta, and at 
least 3 servings should be from whole grains. A serving of bread is one
slice while a serving of cereal is 1/2 (cooked) to 1 cup (ready-to-eat). A 
serving of rice or pasta is 1/2 cup cooked (1 ounce dry). Save fat-laden baked
goods such as croissants, muffins, and donuts for an occasional treat. 
2 to 4 servings of fruits and 4 to 6 servings of vegetables. Most fruits and 
vegetables are naturally low in fat, making them a great addition to your
healthy
diet. Fruits and vegetables also provide the fiber, vitamins, and minerals you 
need for your body's systems to function at peak performance. Fruits and
vegetables also will add flavor to a healthy diet. It's best to serve them 
fresh, steamed, or cut up in salads. Be sure to skip the calorie-laden toppings,
butter, and mayonnaise, except on occasion. A serving of raw or cooked 
vegetables is equal to 1/2 cup (1 cup for leafy greens); a serving of a fruit is
1/2 cup or a fresh fruit the size of a tennis ball. 
2 to 3 servings of milk, yogurt, and cheese. Choose dairy products wisely. Go 
for fat-free or reduced-fat milk or cheeses. Substitute yogurt for sour cream
in many recipes and no one will notice the difference. A serving of dairy is 
equal to 1 cup of milk or yogurt or 1.5 to 2 ounces of cheese. 
2 to 3 servings of meat, poultry, fish, dry beans, eggs, and nuts. For a 
healthy diet, the best ways to prepare beef, pork, veal, lamb, poultry, and fish
is to bake or broil them. Look for the words "loin" or "round" in cuts of meats 
because they're the leanest. Remove all visible fat or skin before cooking,
and season with herbs, spices, and fat-free marinades. A serving of meat, fish, 
or poultry is 2 to 3 ounces. Some crossover foods such as dried beans,
lentils, and peanut butter can provide protein without the animal fat and 
cholesterol you get from meats. A ¼ cup cooked beans or 1 tablespoon of peanut
butter is equal to 1 ounce of lean meat. 
Use fats, oils, and sweets sparingly. No diet should totally eliminate any one 
food group, even fats, oils, and sweets. It's fine to include them in your
diet as long as it's on occasion and in moderation, Bickston says. 
list end 

Healthy Diet: Eat Right and the Right Amount 
How many calories you need in a day depends on your sex, age, body type, and 
how active you are. Generally, active children ages 2 to 8 need between 1,400
and 2,000 calories a day. Active teenage girls and women can consume about 
2,200 calories a day without gaining weight. Teenage boys and men who are very
active should consume about 3,000 calories a day to maintain their weight. If 
you're not active, you calorie needs drop by 400 to 600 calories a day.  

The best way to know how much to eat is to listen to your body, says Donald 
Novey, MD, an integrative medicine physician with the Advocate Medical Group
in Park Ridge, Ill. "Pull away from the table when you're comfortable but not 
yet full. Wait about 20 minutes," he says. "Usually your body says, 'That's
good.' If you're still hungry after that, you might want to eat a little more." 

Healthy Diet: Exercise Is Part of the Plan 
At the bottom of the new USDA food pyramid is a space for exercise. Exercise is 
an important component of a well-balanced diet and good nutrition. You
can reap "fabulous rewards," says Dr Novey, just by exercising and eating "a 
healthy diet of foods that nature provides."  

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[blindweightwatcher] How to Eat a Healthy Diet

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