Hints to help you stick to the USDA’s healthy living guidelines

The US Department of Agriculture’s new My Pyramid Plan gives great healthy eating recommendations—but how do you fit them into real life? To help you meet the My Pyramid’s daily food group requirements with healthy and nutritious foods, follow these simple, helpful hints:

Grains

Eat up to 10 ounces (28 g) per day from this group—at least half of your total grains should be whole grains.

Helpful hints...

Instead of regular pasta, choose 100% whole wheat pastaChoose whole wheat or whole-grain breads for your sandwichesSkip white rice and go for brown riceVegetables

Eat at least 1 to 4 cups (182 to 728 g) of dark-green and orange vegetables.

Helpful hints...

Add more vegetables—lettuce, tomato, and more—when ordering a sandwichTake advantage of your grocers’ salad bars if you don’t find the time for lots of choppingBoost your vegetable intake by buying products featuring the Fruits & Vegetables—More Matters logo Fruits

Eat up to 2 1/2 cups (455 g) of fruits per day.

Helpful hints...

When you have a choice, for added fibre, choose fresh fruit over juiceAlways have fresh fruit on hand—go for seasonal selections for a cost-effective and flavoursome optionTo work more fruit into your diet, keep an eye out for products featuring the Fruits & Vegetables—More Matters logoMilk & dairy

Drink up to 3 cups (546 g) of fat-free or low-fat (1%) milk per day, or eat an equivalent amount of dairy foods or other calcium-rich foods.

Helpful hints...

Snack on low-fat yoghurt or substitute plain yoghurt for sour creamAlthough made from milk, eat only small amounts of butter, cream cheese, and cream since they contain little or no calcium and are high in fat Reminder: When aiming for optimal calcium intake don’t forget other calcium-rich foods, such as calcium-fortified soya products and calcium-fortified orange juiceMeat & beans

Eat up to 7 ounces (198 g) per day of lean protein from sources like meat, poultry, and pulses.

Helpful hints...

Keep portion size in mind when you prepare fattier protein sources, such as meat and poultry Add variety to your diet by choosing fish, nuts, or beans as alternatives to meat and poultryFor some heart-healthy, low-fat options, try some of the many available tofu and tempeh meat-substitutes, such as healthy morning sausage and hot dog substitutesOils

Limit oils to 11 teaspoons (54 ml) of fats per day.

Helpful hints...

Choose healthy fats from fish, nuts, and vegetable oils—great options are avocados, nut butters, or olivesAvoid foods high in saturated and trans fats, such as mayonnaise, certain salad dressings, and butterNote: Though high in saturated fat, coconut oil is stable enough to resist the heat-induced damage that can make otherwise healthy vegetable oils form unhealthy free radicals; peanut and olive oils are also good for cooking Adding extra calories—and taking them off

The My Pyramid allows for extra calories to satisfy your daily food group requirements as you choose.

Helpful hints...

Choose foods and drinks with little added sweeteners or saltDrink alcohol in moderationRemember that it is important to balance calorie intake with calories expended, so shoot for some daily exercise: take the stairs, park the car farther away, or take a walk after lunch

Healthy eating can be easy—even fun. Use tips like these to help you remember how to make small changes that can have a big impact on health. Also look for in-store programmes, such as the Take a Peak programme that has been launched in a few states, designed to support healthy eating choices.

This article references the United States Department of Agriculture’s MyPyramid Food Guidance System. Visit www.mypyramid.gov for more information.

Use tips like these to make small changes that have a big impact on health

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Jeannette Shupp

Jeannette Shupp is a freelance writer and new mum who is determined to make sure she and her family follow the My Pyramid guidelines.

2007-09-01