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What is Considered a Proper Serving Size? Here are some serving sizes from different pyramid groups: Bread and Cereal Group - 1 slice of bread; 1/2 cup of rice or pasta Vegetable Group - 1 cup of raw leafy vegetables; 1/2 cup of cooked or chopped raw vegetables Fruit Group - 1 small banana; 1 medium apple Dairy Group - 1 cup of low-fat milk or yogurt; 1 1/2 ounces of cheese Meat, Fish, Eggs, Beans, and Nut Group - 3 ounces of meat; 1 egg; 1/2 cup of cooked beans
Why are Cholesterol Levels Important? High levels of cholesterol are associated with a higher risk of heart attack and stroke. See your doctor to check your "good" and "bad" cholesterol levels: "good" cholesterol (HDL) is heart-protecting; "bad" cholesterol (LDL) promotes heart disease. Be sure to have both measured at least once a year. High levels of HDL and low levels of LDL help to prevent heart disease. Eating less animal and solid fat is the most important step towards lowering LDL levels. Foods that can help lower LDL levels include oils from fish, olives, walnuts, flax seed, avocado, soybeans and fibers from oats, beans and apples.
Shop smart Read the Nutrition Facts panel on food labels to see how a serving of the food contributes to recommended daily amounts. Choose lower fat versions of meats (turkey products and reduced-fat deli meats) and dairy products. Here are some commonly used terms: Use caution when choosing low-fat versions of baked goods. They have added sugar and are often equal to or higher in calories than the regular version. Because these products are often low in essential nutrients and fibers they fall into the added sugars group of the Food Pyramid. They are often unsatisfying and overeaten, contributing to extra calorie intake and weight gain. They should be eaten only occasionally and in small amounts. You are often better off having a small portion of the regular variety. Cook smart Plan for meals with fish, seafood, bean, tofu and vegetarian dishes in place of red meat. Start with the leanest cuts of meat, trim off fat, remove skin from poultry, choose white meat instead of dark. Use fresh herbs, garlic, seasonings and marinades for flavor in place of added creams, oils, gravies and meat drippings. Instead of using oil, use a nonstick pan or a nonstick cooking spray. Cook foods in chicken broth, grill, bake, boil or roast instead of frying. Check a cookbook for ways to reduce or eliminate fat in baking. Serve balanced meals including vegetables at lunch and dinner. This helps to keep portions in control and make meals more appetizing. Snack smart Plan for snack time by incorporating smaller portions of favorite foods as snacks into your food plan in the late morning, afternoon and evening. Have fresh fruits and vegetables with salsa in place of snack foods. Keep items with added sugars and fats to one serving. Have real food when you are hungry. Substituting chips and cookies will not satisfy you.
Foods are the best source of nutrients. Eating a balanced diet provides you with most of your daily requirements. However, supplements and fortified foods can help us to meet recommendations. Read the Nutrition Facts panel to find out the vitamin, mineral and fiber content of the foods you eat. Nutrients which women should make an extra effort to get include: Antioxidants prevent the formation of "free radicals" which are toxic to the body. Vitamin C is readily available from fruits and vegetables. A supplement of 500 – 1,000 mg is recommended to strengthen the immune system as well. Vitamin E is found in oils, nuts, seeds, wheat germ and fats. A supplement (400 I.U.) may make sense since it can be difficult to get enough when on a low-fat diet. Speak with your doctor about how Vitamin E may reduce your risk of heart and Alzheimer's diseases. B Vitamins: B-1, B-6, and B-12 and folic acids may be helpful in the prevention of heart disease. They are found in whole grains, breads, cereals, and pastas. B vitamins are particularly important for women of childbearing age. When taken before conception, they can help prevent certain birth defects. Calcium: This is the mineral most often lacking in a woman's diet. For young girls and teenagers, calcium helps to build bone mass and strength, which lowers the risk of osteoporosis later in life. Pregnant or breastfeeding women often need supplements to reduce the loss of calcium from bones during this time. Foods that are excellent sources of calcium are found in the dairy group (milk, cheese, yogurt), and vegetable group (leafy green vegetables, broccoli, spinach, kale) and sardines with bones. Calcium-fortified beverages such as apple and orange juice can be good sources of calcium. Three to four servings of foods from the dairy group or calcium-fortified foods are recommended (1,200mg) per day. For older women, 1,500mg/day is needed to prevent bone loss and osteoporosis during menopause. Vitamin D (also found in foods in the dairy group) is also important to promote strong bones. Calcium supplements are often recommended. The body can only absorb about 600 mg of calcium at one time, so don't take all your pills at once. Calcium citrate is the best absorbed form. Iron prevents anemia, especially in menstruating or pregnant women. Meat, beans and fortified grain products are all good sources. Iron supplements can be constipating, and irritating to the stomach; ferrous gluconate is the best tolerated form. Taking iron with vitamin C- rich foods (orange juice) helps absorbtion. Speak with your doctor, pharmacist or dietitian about your need for supplements.
Even though more people than ever are dieting, reading labels, and watching what they eat, at least a third of all adult Americans and twenty percent of all children are classified as overweight. Eating well goes far beyond controlling weight. Risk for heart disease, high blood pressure, diabetes, osteoporosis, breast cancer and colon cancer can all be lowered by a proper diet. Women are in a position to make healthy food choices for their families and themselves, but they can only do so if they have a basic knowledge of how to use what they read on a label to create a balanced diet. What is the Food Pyramid?Let's begin with the food pyramid. The food pyramid is a way of understanding how all of the foods that you and your family eat fit into a balanced diet.
As you can see, the pyramid not only shows you what kinds of foods make up a balanced diet, but how much of each kind of food should be eaten every day. Note how foods such as breads, cereals and pastas (high sources of carbohydrates, nutrients and fibers) make up the bottom of the pyramid (the largest number of daily portions). Candy, soda, cakes and other processed foods (high sources of fat and sugar and low in nutrients) make up the top (the smallest number of portions, to be eaten rarely, if at all). The food pyramid, along with the proper serving size guidelines, can help make diet planning easy. But within each food group some choices are healthier than others (whole wheat versus white breads; broiled versus fried foods).
Fiber is an important part of the diet and can reduce the rate of certain cancers and intestinal diseases. Fresh fruits and vegetables and whole grains are excellent sources of fiber. The goal for Americans is to eat 35 grams of fiber each day. Check the Nutrition Facts panel for the fiber content of food. How Do Nutritional Needs Differ Between Women and Men? Women and men need nutritious diets made up of food choices that are low in fat and high in vitamins, minerals, fiber and nutritive substances. Because women need fewer calories than men, it is particularly important for women to eat wisely to control calories and maximize nutrient intake. Using the Food Pyramid as a guide to plan balanced meals will help you to eat well. Calcium, magnesium, and vitamin D offer extra protection against osteoporosis, colon cancer, and hypertension. B vitamins prevent birth defects and reduce heart disease risk. By paying attention to her own unique nutritional needs, a woman serves as a role model for her family. Ask family members to suggest foods for your shopping list and menus. Rotate who shops and who cooks. Involve the kids and plan to eat at least one meal each day together.
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