You will eat more if you have a large portion of food in front of you. Controlling your portions and eating foods from each food group will help you maintain a healthy weight. Read labels to verify how many servings are in a package. Some small packages have two or three servings. MyPyramid.gov is a website designed by the U.S. Department of Agriculture. It outlines food groups, portion sizes and what each group does for your body. Use it as a guide when planning your meals.
Grains
Whole grains are rich in fiber, which can reduce your risk for heart disease. B vitamins, which are important for food metabolism, are also abundant in whole grains. You need 6 to 8 ozs. of grains or grain equivalents each day. Half of your consumption should come from whole grains. An oz. equivalent from the grain group includes one slice of whole wheat bread, 1 cup of breakfast cereal and 1/2 cup of brown rice or wheat pasta.
Vegetables And Fruits
Vegetables and fruits are full of fiber and nutrients and can reduce your risk of certain cancers, cardiovascular disease and type 2 diabetes. You should consume 2 1/2- to 3-cup equivalents of vegetables each day. This can include fresh vegetables, cooked vegetables or 100 percent vegetable juice. A 1-cup equivalent includes 2 cups of salad greens, 8 oz. of vegetable juice, 1 cup of raw veggies or 1/2 cup of cooked veggies.
Consume 1 1/2 to 2 cups of fruit equivalents each day as part of a balanced diet. This can include 8 oz. of 100 percent fruit juice, 1 cup of fresh fruit or 1/2 cup of dried fruit. It may be difficult to measure a cup of fresh fruit. A small apple, 8-inch banana, 32 grapes or one large orange each equal 1-cup servings.
Milk Group
Foods from the milk group are full of calcium,, which is important to build strong bones. Milk and yogurt each contain potassium which may help you maintain a healthy blood pressure. Some milk is fortified with vitamin D ,which helps your body absorb calcium. You should consume 3-cups or equivalents from the milk group each day. This can include 8 oz. of reduced-fat milk, 1 1/2-oz. of natural cheese, 1 cup of yogurt or 1 cup of pudding made with milk.
Meat and Beans
The meat and beans group includes animal meat, fish, poultry, dry beans, nuts, eggs and seeds. These high-protein foods help build muscle, cartilage, skin and bones. You need 5 to 6 ozs. or equivalents from this group each day. An oz. of meat, fish or poultry counts towards your daily portions. You may also have 1/4 cup of dried beans, 1 egg, 1 tbsp. of peanut butter or 1/2-oz. of nuts or seeds to count toward your daily intake.
Oils And Fats
You should include heart healthy mono and polyunsaturated fats in your diet. These "good" fats can help lower your cholesterol and decrease your risk for heart disease. They can be found in avocados, nuts and vegetable oils. You can have up to 5 or 6 tsps. from this group each day. This includes half a medium avocado, 1-tbsp. of olive oil or 2-tbsp. of Italian dressing. Schedule an appointment with a registered dietitian. She can help you put together a healthy eating plan that includes your favorite foods from each food group.
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