Well, let’s continue. What is a healthy diet?
You know there’s a lot of different dietary philosophies. The simplest dietary philosophy
I would say is to eat food just the way nature provides them to you. In other words you go
to the produce department and you get your fresh vegetables and fruits. You go to the
grain section, you get your dried beans and whole grains. You go to the dairy department
get your low fat dairy products. And you have your low fat or vegetable protein. So that’s
what I mean by eating foods just as nature provides them. Anything that comes in a box
or a can, you’ve got to be a smart label reader. As Jack LaLanne used to say, “If man makes
it, don’t eat it.” So that’s what natural foods are all about. There are five food groups
represented in the government healthy diet pyramid, five food group pyramid. Those being
grains, the grain group which would be cereals and pasta, bread and whole grains and so on.
The vegetable group would be fresh vegetables. You want to have leafy vegetables. You want
to have root vegetables, stalks, all parts of the of the plants. You want green and as
many colors as we can incorporate into the diet too. That’s another indication that you’re
getting a good variety in your diet. The fruit group, fresh fruits. Try and go for the ones
that are in season. And also the dairy group of course, your low fat dairy products primarily
for the calcium. So how many servings do we need for each of these groups? We need six
to eleven servings from the grain group. Now that sounds like a lot. It’s it’s really not.
A serving size would be one slice of bread or a half a cup of cooked cereal or cooked
grain or one ounce dry. Those are the serving sizes. So we need six to eleven a day from
the grain group. From the vegetable group, we need three to five servings. A serving
would be a half a cup chopped or one cup leafy raw. The fruit group, we need two to four
servings a day. And again a serving would be one one medium fruit or a half a cup chopped.
The dairy group, we need two to three servings of low fat milk, cheese or yogurt. And then
the protein group, two to three servings. Protein group would be meat, fish, poultry,
eggs, beans, nuts, and seeds. So how many servings do you need? The that depends of
course on your calorie requirement and whether you need to lose weight or not. If weight
is an issue, then you want to stick to the lower number of servings, the diet outline.
And if you do that, that’ll put you in about two thousand calories a day. The upper number
of servings that would come out to about twenty five hundred calories a day. So what I’d like
you to do is keep a diet diary. Just write down at the end of the day what you had for
your meals and the quantities. And do that for a few days. And I think you’ll find it’s
very revealing. You’ll find things that you didn’t know you were doing. So that’s what
we mean by a healthy diet as based on the USDA food group pyramid and the five food