With the hectic pace of today's
lifestyle, your many responsibilities in and out of home, and the lack of time
and opportunity to dedicate to health and fitness, it can come as no surprise
when the extra kilograms start to build up. This in turn will get you obsessed
about getting in shape again.
However,
help is at hand. You just have to follow the Food Guide Pyramid recommendations
to reach your goal.
What are the Food Guide Pyramid
recommendations?
1. Eat a variety of food: Try
and include all the 6 food groups (grains, vegetables, fruits, milk, meat and
beans and oils).
2. Limit the amount of food you consume:
Servings should be based on age, body frame and the level of physical activity
of each person. In general, you can:
o Have about
6 servings of grains
o Consume 2½
cups of vegetables and 1½-2 cups of fruits
o Eat 5-5½
servings of meat and beans, and 3 cups of milk and dairy products
o Have 5-6
teaspoons of vegetable oils to be added in your cooking or incorporated in
salads
3. Choose healthy foods from each food group
o Choose
whole grains because they are rich in fibre, vitamins and minerals (3 servings
daily)
o Eat more
fresh vegetables because they are rich in vitamins, minerals and fibre which
makes you feel full
o Eat a
variety of fruits from each colour to get the different vitamins that you need
o Consume
lean meat (beef or veal, skinless chicken breast, fish filet)
o Use low
fat milk (1% fat) or skimmed milk. Also have low fat yogurt and cheese; these
contain less calories and the same amount of calcium.
o Include
legumes in your diet (lentils, chickpeas, beans) 2 to 3 times per week because
they are nutritious and rich in fibre
4. Avoid sugars and sweets because they are
rich in calories and poor in nutrients.
5. Perform physical activity daily
and make it a part of your lifestyle.
Did you know?
The more active your lifestyle, the more servings of grains you are entitled
to.
In order to know the exact number of servings for your weight, age and level of
physical activity, visit the website www.mypyramid.com or
consult a dietician to provide you with a balanced moderately restricted diet
and follow up with you till you reach your goal.
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