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People often confuse the phrases “eat healthy” and “eat proper portions.” It’s universally accepted that not eating too much at one time is one of the best things we can do for our health. What you eat, however, is just as important, and perhaps more important, than how much you eat. Eating healthy foods in the proper portion sizes can make huge improvements in your overall health. When you make these changes, you will notice that you feel better, you have more energy and stamina, and you have more room in that favorite pair of jeans! And if that’s not enough to convince you to make some changes, you will also lower your risk of heart disease, certain cancers, type-2 diabetes, high blood pressure, and high cholesterol. Check out Muscle Powered, the only strength and fitness review site providing exclusive supplement reviews of the best consumer training products on the market today!
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So, what does it mean to “eat healthy”? Are you ready to make the commitment but just don’t know where to begin? First of all, become familiar with the USDA or the Harvard School of Public Health food pyramids. Both are great resources to help you make wise choices.
This food pyramid is from the Harvard School of Public Health and varies slightly from the revised USDA food pyramid. This will be a valuable tool in your quest to "eat healthy." Know Your Food Groups:Each day you should strive to make healthy choices from all the major food groups:
You’ll notice that the recommended number of servings varies quite a bit, especially within the category of whole grains. The number of servings you have should depend on your activity level and the total calories you eat each day. So, for example, if you exercise a minimum of 30 minutes a day, and eat 1,600 calories a day, you choose the lower number of servings. If you're very active and/or eat 2,800 calories a day, you choose the higher number of servings. Use this information to help you eat healthy every day!
What Constitutes A
This is where those nutrition fact labels come in very handy. You’ll want to be able to accurately understand the information.
Click here
here for tips that will help you read and understand nutrition fact labels.
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| Food Group | # Servings Recommended Daily | Serving Example |
| Protein | 2-3 | 2-3 oz. lean meat; ½ c. beans; 1 egg=1oz.; 1 oz. nuts |
| Whole Grains | 6-11 | 1 slice bread; 1 oz. cereal; ½ c. rice |
| Vegetables | 3-5 | 1 cup raw, leafy; 1/2 c. cooked; ¾ c. veg. juice |
| Fruits | 2-4 | 1 med. apple/banana; 1/2c. canned; ¾ c. juice |
| Dairy | 2-3 | 1 c. milk/yogurt; 1 ½ oz. natural cheese; 1 oz. processed cheese |
| Oils | 5-6 teaspoons, total | 2 T. salad dressing, 2 t. olive oil |
For more comprehensive information about the data in this chart,
visit www.mypyramid.gov
Now that you have the basic information about the major food groups and the recommended serving sizes, here are some quick and easy tips to help you achieve your goal to “eat healthy.”
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Foods that are processed tend to lose some of their nutrients.