The Food Pyramid: The Basics
If you are looking to start a healthy eating plan for you and your family, consider using the food pyramid. It has recently been revised and is easy to understand., and if you follow the food pyramid you will have a good basic foundation of proper nutrition.
The Food Guide Pyramid was created by the U.S. Department of Agriculture and the new updated version can be found at MyPyramid.gov. It uses color coding to determine the different types of food that are recommended for you to eat. The new pyramid can also be customized to your own dietary needs. As no two people are alike, one size doesn’t necessarily fit all.
Now let’s have a look at the different pyramid sections.
1.Grains: Try to eat about three servings of whole grain every day, which should amount to about three ounces. Whole grains include all three parts of the grain – bran, endosperm and the seed. Also, make sure that “whole” comes before grain on the label.
2.Vegetables: You might have to get creative, but do try to eat six servings of vegetables a day. There are a whole host of different vegetables you can try for variety and flavour. Green, leafy vegetables will provide you with more minerals and vitamins like A, B and E.
3.Fruits: Try and have three servings of fruit each day. Fruit can be eaten fresh or in juice form, but just remember that juice won’t keep you full or stop you getting hungry. Eating fresh fruit will also provide you with more fiber and vitamin C, as well as tasting better.
4.Milk and Dairy: Milk is fortified with vitamin D as well as providing calcium, which helps to make your bones strong and also keeps osteoporosis at bay. Low fat or fat free is best with milk, cheese and yogurt products. For those of you who are lactose intolerant, substitutes like Lact-aid are available for you to get your calcium.
5.Meat: Protein is important for building muscle tissue and repairing organs at the cellular level. Try and limit the amount of red meat that you eat and choose lean cuts of chicken and pork.
6.Oils: Try to consume as little as possible, but when you do, stick with unsaturated fats like vegetable or olive oil.
If you know what you are eating, and what you need to eat, it is the start of a better life. If you mix in some exercise with your new diet you will have a plan for a long life.
Why Are Beans Good For Losing Weight?
There are more people with chronic diseases such as diabetes, heart disease, and cancer these days. Some experts believe this is because so many people are overweight, and carrying extra pounds can increase your chances of developing these and other chronic conditions. To reduce the likelihood of developing a weight-related disease, many people are trying to shed extra pounds.
People trying to lose weight are constantly looking for foods they can enjoy but that are also good for them. If they can find something to eat that will aid in their weight-loss efforts they think that’s even better. To that end, some experts say you should eat more beans. But why are beans good for losing weight?
Part of the reason beans are good for helping a person lose weight is that beans are comparable with meat as far as calories are concerned. They also provide needed protein the same way meat will. The difference, however, is that beans contain much more fiber and water content than meat and this helps you to feel fuller faster. If you feel full, you’ll be less likely to overeat and you won’t feel like you’re missing anything.
Fiber is a substance severely lacking in most people’s diets. Men need at least 30-38 grams each day and women 21-25 grams. Eat one cup of cooked beans, which has almost 12 grams, and you’ve come a long way towards meeting that need for the day. Meat doesn’t contain fiber even though it does have other nutrients the body needs.
Beans also contain the hormone cholecystokinin (CCK) which is necessary for the gastrointestinal system to work properly. It is needed to stimulate the system when digesting proteins and fats and is needed for the gall bladder and pancreas to function. Some reports state the CCK also acts as a hunger suppressant which would explain why beans make you feel full.
Recent studies have had groups of test subjects eat the same things, except for the addition of beans to one group’s diet. Scientists found the people who had eaten the beans weighed up to seven pounds less than those who didn’t eat them. They also noted the difference in the calories from the foods eaten. Because beans were added to their diets, those subjects were able to eat more calories and still maintain the benefits of lower weight and slimmer waists.
Which beans should you eat? The U.S. Department of Agriculture suggests eating small red beans and red kidney beans to get the most antioxidants. You may also want to add black beans, navy beans, and black-eyed peas so you’ll have a variety of beans to choose from.
Bananas may be called the “perfect” food, but it’s not the only one. Beans provide a great source of protein and fiber which are so important for people trying to lose weight. They also contain antioxidants and cholecystokinin which is why beans are good for losing weight and for good health.
