Following USDA food pyramid provides a healthy diet

HOLLI SCOTT

July 24, 2008 at 12:59PM AKST

In 2005 the U.S. Department of Health and Human Services and the U.S. Department of Agriculture published dietary guidelines for everyone over 2 years of age to define healthy eating.

According to the guidelines, a healthy diet is one that has emphasis on fruits, vegetables, whole grains, fat-free or low-fat milk and milk products. A healthy diet also includes lean meats, poultry, fish, beans, eggs and nuts.

The dietary guidelines further describe a healthy diet as one that is low in saturated fats, trans fat, cholesterol, salt and added sugars.

The USDA created the food pyramid, a tool to help the general public know how to eat daily. The food pyramid plan is based on a 2,000-calorie diet and can be adjusted for different calorie levels based on a person’s weight, age, height and activity level.

Eating by the food pyramid provides balance and variety, allowing all foods to fit into a healthy eating plan.

The food pyramid is composed of five main food groups. These groups include grains, vegetables, fruits, milk, and meats and beans.

Grains
The grain group includes foods such as bread, pasta, crackers and cereal. The food pyramid recommends a person eat at least six servings of grains a day. It is recommended that half of the grain servings come from whole-grain products.
One way to gradually reach the whole-grain recommendation is to substitute one whole-grain product for one non-whole-grain product. For example, a person could eat whole-grain toast in the morning, instead of white toast.

Vegetables
The food pyramid recommends eating 2-1/2 cups of vegetables per day. A “fruit and veggies more matters” health initiative encourages the public to “think variety, think color” and to “eat your colors every day to stay healthy and fit.”
These colors include blue or purple, green, white, yellow or orange, and red. Eating a rainbow of fruits and vegetables helps people get a variety of vitamins and minerals in their diet. Eating a variety of vegetables includes fresh, frozen and canned vegetables.
One way to incorporate vegetables is to plan some meals around vegetables and season those meals with meats, for example, as stir fries or stews.

Fruits
The food pyramid recommends eating two cups of fruit each day. Again, variety of colors is encouraged and includes canned, frozen and fresh fruits selections. Fruits are a good choice for desserts and snacks as well inclusion in a meal. Baked apples, baked pears, and berries with a sprinkling of sugar substitute, are just a few examples of some fruit dessert ideas.

Milk and dairy products
Three cups of the milk group each day is the food pyramid recommendation. If a person is unable to consume milk or milk products, it is recommended to choose lactose-free products or foods and beverages that are fortified with calcium, such as some cereals or calcium-fortified orange juice.
Choosing low-fat or fat-free milk is recommended. Low-fat yogurt made with a sugar substitute is a healthy snack option and another way to get a milk serving.

Meats and beans
The recommendation for the meat and beans group is to go lean with protein and to have 5-1/2 ounces of this group per day.
This group includes other foods besides meat, such as nuts, eggs, and beans. Caribou and moose with the fat trimmed off are examples of lean meats. Salmon is a good source of omega-3 fatty acids, which are healthful for the heart.
Healthy ways to cook meats include broiling, grilling, roasting and boiling. Eating a variety of foods from this food group is encouraged — one might have a handful of nuts or highlight beans at a meal instead of meat. Some examples of bean entrees are chili, bean soups or bean burritos.
The food pyramid also recognizes the use of sweets and fats, although it recommends consuming these sparingly.

Fats and sugars
The American Heart Association recommends choosing fats and oils with 2 grams or less of saturated fat per tablespoon. Olive or canola oil are good examples.
While some fats are considered healthier than others, they should all be used in small amounts.
Many foods and beverages, such as such as cakes, cookies, soda pop and fruit drinks, have sugars added to them. These foods and beverages are often high in calories and low in vitamins and minerals.
It is recommended that a person limit these types of foods to make sure they are not replacing foods that are low in fat and high in fiber.   

Balancing the pyramid
Healthy eating includes foods from all food groups. Some diet plans tend to exclude entire food groups, which can lead to a deficit in vitamins and minerals that the body needs. It is a good idea to spread one’s daily food needs into meals throughout the day.
A balanced meal is one that includes foods from each food group.

Holli Scott is a registered dietician with the Bristol Bay Area Health Corp. Diabetes Prevention Lifestyle Change Program. She can be contacted at (907) 842-9579, or hscott@bbahc.org.

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