Food Guide Pyramid


Once you have gone through a detox program of any type, it is necessary to try to bring your body back to its healthiest state. In order to do this, you need to maintain proper nutrition as well as follow a balanced dietary program that includes whole foods which should be in regards to the food guide pyramid plan as proposed by the U.S. Department of Agriculture.

A long time ago, the U.S. Department of Agriculture created a powerful change to the nutritional values we used to live by. Do you recall the four food groups guide? Well it has been upgraded to the Food Guide Pyramid. This simple picture was used to show you what the USDA said were the elements of a healthy diet.

This pyramid was proven to be too generalized to be of any real use. It was certainly not right for every person to follow as some people are on strict diets, such as diabetics. Personally, I miss the simple pictures that showed you the four food groups because they were so much easier. The picture below shows the food guide pyramid.




This is the old food Guide Pyramid, provided by the U.S. Department of Agriculture

The old food guide pyramid has fortunately been replaced with the "My Pyramid" plan, which is almost exactly like the food guide pyramid but it is meant to help each individual to base the foods they eat on their own body's needs and not so generalized as the one shown above. Even if it is flawed it still gives you the basics of healthy and nutritional eating to get all of your vitamins from whole foods. That is what you and your body will need if you are to get to you best health levels after a detox plan has been implemented.

Experts agree that the key to healthy eating is the time-tested advice of balance, variety and moderation. Basically what this means is that eating a wide variety of foods without getting too many calories or too much of any one nutrient is best for you to maintain the best possible health and weight. Here are 10 tips that can help you follow that advice while still enjoying the foods you eat.

1. Eat a variety of foods that are high in nutrients for the best results. You need more than 40 different nutrients for balanced and good health, and no single food supplies them all. Your daily food choices should include a selection of natural bread and other whole-grain products; such as fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your own specific calorie needs. Use the "My pyramid" for guidance as well as the Nutrition Facts panel on food labels as handy references.

2. You need to eat plenty of whole grains, fruits and vegetables. Recent studies and surveys show that most Americans don't eat enough of these foods sue to fad diets and rapid detoxes. You should eat 6-11 servings from the bread, rice, and cereal and pasta group, which will help you get your whole grains.

3. Maintain a healthy weight with regular exercise and daily activity. The weight that's right for you depends on many factors including your sex, height, age and genetics so don't let magazines set your own standards. Excess body fat will increase your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. Realize that being too thin can give you osteoporosis, menstrual problems and other health problems. If you're constantly fluctuating your weight you will need to get the help of a dietician. Regular exercise is also important to maintaining a healthy weight.

4. Eat moderately sized portions. If you keep portion sizes reasonable, it's easier to eat the foods you want to eat and still stay perfectly healthy. Did you know the recommended serving of cooked meat is 3 ounces, which is a lot like a half of a sandwich? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings.

5. Eat your meals regularly. Skipping meals can lead to out-of-control binging. When you're very hungry, it's also tempting to forget about good nutrition and run off and eat whatever is closest to you. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.

6. There are some foods that you should slow down on but you do not need to get rid of. Most people eat for fun as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key to keeping them in your diet is to moderate how much of these foods you eat and how often you eat them. You will need to learn how to identify where they are coming from and make the necessary changes. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat and should chill out a bit. It is wise for you to opt for skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round which can reduce fat intake significantly if you prone to eat these types of foods regularly. If you love fried foods, however, you don't have to give it up. Just eat it less often. When you are dining out, share it with a friend, and be sure to ask for a take-home bag or a smaller portion.

7. Balance your food choices over a certain time period. Not everything that you eat has to be a perfect choice. When you are eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next day. Your food choices over many days should fit together into a healthy pattern.

8. Know what your diet pitfalls are. If you want to improve your eating habits, you will first have to know what's wrong with them in the first place. Write down everything you eat for three days. Then check your list according to the rest of the tips that are listed here.

9. Make changes to your diet gradually and don't rush yourself. Just as there are no easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight because that just isn't realistic. Changing too much, too fast can get in the way of your success. Begin to remedy your problem habits with modest changes that can add up to positive, lifelong eating habits.

10. Remember, foods are not good or bad. You need to take the time to select the foods you choose to eat based on your total eating patterns, not whether any individual food is good or not good. You should never feel guilty if you love foods like cake, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

The USDA pyramid should show the nutrition advice put together in the Dietary Guidelines for Americans. According to the USDA, the guidelines are there to provide advice for people two years and older about how good dietary habits can promote health and reduce risk for major chronic diseases.
 



 


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