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Choosing a Nutritious Diet
By: Chuck Rudolph RD
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Start by making selections based on the FOOD GUIDE PYRAMID recommendations
for daily servings from each of the 5 major food groups.
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To obtain all of your necessary vitamins and minerals, select
a VARIETY of foods from each food group rather than a
lot of the same item.
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Limit food selections from
the 6th “Fats, Oils, & Sweets”
food group to only a few servings per week because these foods
are HIGH in calories & LOW in nutrients (“Empty Calories”)
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Remember
you want more bang for your nutritional buck, not just a bunch
of calories, however these foods can serve as motivational rewards
for a week of good eating decisions.
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Include Fruits & Vegetables
high in the ANTIOXIDANT vitamins
C & Beta-Carotene (oranges, grapefruits, strawberries,
broccoli, peppers, carrots).
Fruits
Vegetables
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Select LOW FAT alternatives
from the Milk & Meat
food groups (non-fat milk, skinless chicken breast).
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Select WHOLE GRAINS from
the Bread group (“brown” rice & breads instead of “white”).
Grains
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AVOID EXCESS, especially of foods high in Saturated
Fat, Cholesterol, Sugar, & Sodium.
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Choose FRESH FOODS over
processed or pre-packaged foods because they contain higher
nutrient contents (less degradation) & fewer
preservatives (which are often carcinogenic!)
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Drink WATER & FRUIT/VEGETABLE JUICES instead
of Sodas (because sodas are high in “empty calories”, inhibit
calcium absorption, and cause dehydration!).
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Take a CALCIUM supplement
if you are a female or an older adult (because you are at an
elevated risk for Osteoporosis!).
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SCALE DOWN serving
sizes if you live a relatively sedentary or non-active lifestyle.
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If
you consume Alcohol, do so only in MODERATION (no more
than 2 alcoholic beverages in a day).
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If you use Tobacco, then
QUIT (because it significantly impairs nutrient absorption in
addition to the other health problems associated with it).
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