Looking to aim for a healthy balanced meal?
The foods we choose to consume on a daily basis are considered the foundation of our diet. So we must choose wisely. The Dietary Guidelines for Americans 2010 defines a “Healthy Diet” as one that:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk products
- Includes lean meats, poultry, fish, beans, eggs, and nuts
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
Choose and focus on the Food Groups
Knowing what to eat and how much to eat is half the battle. It is recommended that a balance meal should have at least foods from three different food groups. To get you started I want you to familiarize yourself with the food groups and recommended servings that are necessary to meet your dietary needs. The following is based on a 2,000 calorie diet.
Grains: Eat 6 one ounce equivalents each day. Make sure 3 ounces or more come from whole-grain products
1 ounce equivalent: 1 slice bread, 1 cup ready-to-eat cereal, ½ cup of cooked pasta or rice
Fruits: Eat 2 cups of fresh, canned, or frozen fruit each day
1 cup equivalent: ½ c. dried fruit, 1 medium apple or orange, 8 strawberries, 1 small banana
Vegetables: Eat 2 ½ cups of raw or cooked vegetables each day
1 cup equivalent: 1 c. raw or cooked vegetables, 2 cups of raw leafy greens, 12 baby carrots, 1 medium baked potato, 1 large ear of corn
Meat & Beans: Eat 5 ½ ounces (or equivalent) of lean meat, poultry, fish, dry beans, nuts, eggs each day
1 ounce equivalent: 1 oz. meat, poultry or fish, ¼ c. of cooked beans, 1 egg, 1 tablespoon of peanut butter, ½ oz. nuts or seeds, 1 sandwich slice of deli meat
Dairy Products: Consume 3 cups of fat-free or low-fat milk or equivalent milk products each day
1 cup equivalent: 8 oz. of milk, 1 cup yogurt, 1 ½ oz. of natural cheese, 2 c. cottage cheese
Discover What You Need. Visit Choose My Plate to find out how many calories and servings you need to consume based on your age, gender, and physical activity level.
Live life. Enjoy it and Eat well.
