Balanced nutrition is important for disease prevention, weight management, and to ensure ample energy to get through the day. The USDA My Pyramid provides much information on how to eat a balanced diet while making healthy food choices. To ensure adequate nutrition, you must eat something from all food groups throughout the day. Making healthy choices results from label reading, and paying attention to portion sizes, fat content and nutritional information related to fiber, as well as vitamin and mineral content. You can improve your personal nutrition by simply making better choices when planning meals.
Whole Grains
Carbohydrates offer a significant source of energy and are a necessary component of good nutrition. About 50 percent of your total calories should come from carbohydrates. Whenever possible, choose whole grains sources like high-fiber cereals, whole grain breads, pasta or rice, as well as legumes like black beans or pinto beans. Whole grains provide quality fiber, which supports a healthy digestive system and helps promote a feeling of fullness, reducing the tendency to overeat. According to the Institute of Medicine, daily fiber intake for adult females should be 21 to 25 grams, and 30 to 38 grams for adult males. The average American falls short, only consuming 14 grams of fiber per day.
Vegetables and Fruits
Fruits and vegetables provide a significant source of vitamins and minerals. Raw, steamed or roasted vegetables provide more nutrition than overcooked varieties. Choose fresh fruits and vegetables over juices or canned whenever possible. Eat a rainbow of colors: blueberries, leafy greens, red peppers, oranges and yellow squash.
Oils and Fats
Fat and oil consumption should be limited to 20 to 35 percent of total caloric intake. Place an emphasis on polyunsaturated and monounsaturated fats like those contained in fish, nuts, olives and vegetable oils. Whenever possible, choose lean meats and low-fat dairy products, and avoid fried foods. Limit saturated fats to less than 10 percent of daily caloric intake. Saturated and trans fats contribute to high cholesterol and cardiovascular disease. Saturated fat is in the marbling of beef, the skin of chicken, whole milk and in many processed foods like bacon and sausage.
Milk and Dairy Products
Dairy products offer a significant source of calcium and other bone-building vitamins and minerals. According to the U.S. Department of Agriculture, less than 50 percent of men and 75 percent of women get adequate calcium in their diets. Consume low-fat dairy products whenever possible because many dairy products can also be high in saturated fat. For example, whole milk has three times the saturated fat as skim milk. Choosing low-fat products can also reduce total caloric content.
Protein -- More Than Just Meat
Protein is necessary to build, repair and maintain lean tissue but the body does not need large amounts of this nutrient. The typical American needs no more than 5 to 6 ounces of meat, or its equivalent, per day. Protein sources included in the Food Pyramid include beef, pork, poultry and fish, as well as nuts, legumes, eggs and soy products. Try going vegetarian for a day to see how many non-meat sources can fulfill your protein requirements.
My Pyramid Tracker
To determine precise nutrition information for you and your family, My Pyramid Tracker provides a link for menu planning. For example, you can decide what type of meat you want to prepare, determine the portion size, method of preparation and any toppings, and the menu planner will provide detailed nutritional information. The website also provides reports, noting your overall status vs. your goal, and give feedback on your progress. You can track your daily and weekly nutritional intake, for yourself or for the entire family.
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