Whether you've been told that you need to lose weight by your doctor, have special medical concerns or just want to look and feel better, learning how to eat healthy meals is a life-long experience. Eating balanced meals with the proper amount of carbohydrates, fats and proteins can seem like an overwhelming task--unless you have a plan. There are dozens of useful approaches to eating a heart-healthy diet. The most useful are the USDA Food Pyramid, the glycemic index and simply learning how to eat right.
USDA Food Pyramid
The USDA Food Pyramid has been around in one form or another since the 1800s. The most recent version was published in 1992 and breaks foods down into six major categories: grains, vegetables, fruits, milk, meat, and beans and oils. Each category addresses what constitutes a single serving and the best food choices for the group. For instance, the grains category is divided into the whole grains and refined grains subgroups. Recommendations for whole grain foods include oatmeal, brown rice and whole wheat flour. Examples of refined grains are white flour, white bread and white rice. By following the advice inside the pyramid, you'll be able to design well balanced, healthy meals from all of the major food groups.
Glycemic Index
Many types of foods contain carbohydrates. Carbohydrates are an importance source of glucose, the primary fuel for you body. However, not all carbohydrates are created equal. Foods containing high concentrations of glucose can make your blood glucose levels spike and leave you feeling lightheaded, nauseous and shaking. The glycemic index (GI) is a rating system for carbohydrates and addresses how quickly they cause your blood sugar levels to spike. Low-GI foods are those rated below 54. Medium GI foods rate between 55 and 70. High-GI foods are higher than 70. For instance, dates are rated high at 103. Pears are rated medium at 58, and prunes have a low rating of 15. The goal is to combine carbohydrates at different levels to keep your blood sugar levels from spiking.
Learning to Eat Right
After you've learned what to eat, it's important to learn how to eat. Registered dietitians recommend eating at least three balanced meals a day. Skipping meals or eating large, heavy meals can leave you drained of energy and feeling lackluster. It can also contribute to obesity and other health complications. Learn how to quit eating before you're full. It takes the brain approximately 20 minutes to get the signal that you're full. If you keep eating after you're full, you'll add unwanted calories to your diet and gain weight. Strive to eat balanced meals from all of the six major food groups, including foods that you enjoy and foods that are good for your health.
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