The essence of a healthy diet

The essence of a healthy diet is simply making good choices from the foods that are available. For help in making healthy choices.

At the base of the food pyramid are complex carbohydrates, which include grain foods, such as bread, cereal, rice, and pasta. These foods are the foundation of a healthy diet. On the second tier are two equal sections; one is vegetables, and the other is fruits. These foods are also complex carbohydrates. Most of your daily diet should be selected from these three food groups.

The third tier has two smaller sections. One section has such foods as milk, yogurt, and cheese; and the other includes meat, poultry, fish, dry beans, eggs, and nuts. Only moderate amounts of foods should be eaten from these groups. Why? Because most of these foods are rich in cholesterol and saturated fat, which can increase the risk of coronary disease and cancer.

Finally, at the very top of the pyramid is a small area that includes fats, oils, and sweets. These foods provide very few nutrients and should be eaten sparingly. More foods should be chosen from the bottom part of the pyramid, and fewer from the top.

Rather than sticking to the same food items from each section toward the bottom of the pyramid, it is wise to experiment with a variety of foods within those sections. This is because each food has a different combination of nutrients and fiber. Some vegetables and fruits, for example, are good sources of vitamins A and C, while others are high in folic acid, calcium, and iron.

Vegetarian diets are becoming increasingly popular. There is strong data that vegetarians are at lesser risk for obesity, . . . constipation, lung cancer, and alcoholism. And, with careful, proper planning, even meatless diets can meet Recommended Dietary Allowances for nutrients.

An important factor for everyone is keeping dietary-fat intake below 30 percent of total calories and saturated fat below 10 percent.

Use vegetable oil and soft margarine in place of animal fat. Avoid the use of such vegetable oils as palm oil and coconut oil, which are high in saturated fats. And drastically limit your consumption of commercially made bakery products- doughnuts, cakes, cookies, and pies-since they commonly contain saturated fats.

In addition, substitute skimmed or low-fat milk for whole milk, margarine for butter, and low-fat cheeses for regular cheeses. Also, replace ice cream with ice milk or low-fat frozen yogurt. Another way to decrease cholesterol in your diet is to reduce your consumption of egg yolks to one or two per week; use egg whites or egg substitutes in cooking and baking.

Meat is listed in the same section of the Food Guide Pyramid as poultry and fish. However, fish, chicken, and turkey often contain less fat per serving than such meats as beef, lamb, and pork, depending on the cuts used and the method of preparation. Hamburgers, hot dogs, bacon, and sausages are usually high in saturated fat. Many dietitians recommend limiting the amount of lean meat, fish, and poultry consumed per day to no more than six ounces [170 g]. Although organ meats, such as liver, may have dietary benefits, it should be remembered that they are frequently high in cholesterol.

Between regular meals many people enjoy snacks, which often consist of potato chips, peanuts, cashews, cookies, candy bars, and so forth. Those who recognize the value of a healthful diet will replace these with low-fat snacks that include homemade popcorn without added butter or salt, fresh fruit, and raw vegetables like carrots, celery, and broccoli.

Keeping Count of Calories

When you center your diet on complex carbohydrates instead of high-fat foods, there are positivebenefits. You may also lose weight if you are overweight. The more grains, vegetables, and beans you can substitute for meat, the less fat you'll be accumulating on your body.

When Eating Out

Fast-food restaurants are popular. But caution is needed because the foods they offer are usually high in saturated fat and calories. A large or double hamburger, for example, contains between 525 and 980 calories-many of them from fat. Often, fast foods are fried or served with fattening cheeses, toppings, or dressings. Eating such meals will likely take its toll on your health.

Some restaurants serve large portions, you need to watch the amount of food you consume. If you do not eat the full meal, you can ask to take what you do not eat home. Some diet-conscious people order only an appetizer, which is smaller than a regular entrée. Some couples order one entrée and share it, but they also order an extra salad. Wisely, you will beware of restaurants that offer unlimited food for one moderate price. These places can be a temptation to overeat!