Eating with Emily: Mealtime Matters — Goal #1 Nutrition: Watching What We Put Into Our Bodies

Mealtime Matters – Goal #1: Nutrition – Watching What We Put Into Our Bodies

Last week, we discussed weight management and physical activity. This week, let’s talk about what we put into our bodies . . .

In 2005 the USDA revised the Food Guide Pyramid, now there are 12 instead of one. Since this country is a patchwork of people of different ages, body makeup, and activity levels, they have revised the pyramid. Now, there is a pyramid for each person, because we don’t always need the same amounts of food. But what we do need are the same types of food.

So, find yours and get started on the right path: My Pyramid

Grains and Breads: At least half of your portions should be whole grains. Whole grains provide more fiber and nutrients such as carbohydrates and B vitamins than refined flour. Examples include: brown rice, bulgur, graham flour, oatmeal, rye, barley, and whole wheat. Whole grains also help you feel fuller sooner.

Vegetables and Fruits: Choose a variety of fruits and vegetables each day. The more variety, the more vitamins and minerals you will get. Fruits and veggies are rich in nutrients and especially vitamins A and C. They also provide an excellent source of carbohydrates and fiber. In order to preserve the most nutrients and vitamins, serve raw or fresh as when possible. Cooking with great amounts of water leeches out nutrients, so if veggies need to be cooked, steam instead.

Lean Meats, Poultry, and Protein: Even though these items can contain small or moderate amounts of fat, you should include protein in your diet to aid your body in repairing itself.

Dairy Products: A great source of calcium and other nutrients that aid bone growth and muscular health. Get as much lowfat dairy into your diet as possible.

Two popular marketing campaigns have highlighted dairy products lately. To see great weight loss tips with milk see 24 Ounces in 24 Hours. And, view other health benefits of milk and its products at Got Milk?

Oils and Fats: Adult fat intake should not exceed 30% of your calorie intake for the day or if you are looking for a number, no more than 67 grams.

Saturated fat raises cholesterol and can be found in cheese, whole milk, butter, ice cream, skin an fats of meats, palm oil, and coconut oil, just to name a few. Dietary cholesterol raises blood cholesterol and can be found in liver, organ meats, egg yolks, dairy fats, and many processed foods. Unsaturated fats do not raise your blood cholesterol and can be found in most vegetable oils (olive, canola, sunflower, peanut, soybean, corn, cottonseed) nuts, olives, avocadoes, and fish.

Sugar: Sugars promote tooth decay and it is not necessary for life. (Although some of us feel like we can’t live without it). The number one source in America: carbonated beverages. Products high in sugar are usually high in fat and calories.

Salt: Prepare foods with the least amount of salt possible. It is found mainly in processed foods. Salt intake is linked to high blood pressure. Some alternatives: leave it off the table, use herbs and other flavorings, and learn to appreciate the natural flavors of foods.

Well, this ends our brief overview of nutrition. Hopefully, I have piqued your interest. In the next few weeks, we will talk about how to implement this information into your meal planning efforts.

~Emily (Next time — Satisfying Meals)