Nutrition
Good nutrition is not just for adults; it is essential for children as well. There are many different nutrition guides out there, but one that most people are aware of is the food guide pyramid. It tells you what foods are good and what foods are not so good. It also states how much of one food to have a day. This is not really a prescription, but a general guide that helps tell you what is right for you. At the top of this pyramid is the smallest section. This includes the fats, oils, and sweets such as candy, butter, margarine, salad dressing, jelly, sour cream, soda and sweet desserts. All of these should be used sparingly, or not very often. There is no specific serving size for this group because this is the group that you should eat sparingly and not really part of your everyday meals.The second section in the food guide pyramid is the milk yogurt and cheese. This requires two to three servings per day. The lowest in fat is skim milk and nonfat yogurt. Use these often. One and a half to two ounces of cheese count as one serving from this group because this can replace the same amount of calcium as one cup of milk. Also, choose "part skim" or low fat cheeses when you can, and lower fat milk desserts like ice milk or froze
Some things that count as fat are spreads or toppings that you use, butter, mayonnaise, and salad dressing. Most often, try to choose foods that are made with little fat or sugars, like bread, English muffins, rice, and different varieties of pasta. Go easy on the fat and sugars that you add as spreads, seasonings, or toppings. To get the fiber you need, choose several servings a day of foods that are made from whole grains. Examples of one serving are one cup of milk or yogurt, one and one half ounces of natural cheese, or two ounces of process cheese. The fruit group is the fifth block. Include dark-green leafy vegetables and legumes several times a week; they are especially good sources of vitamins and minerals. Count only 100 percent fruit juice as real fruit. The fourth block of the food pyramid is the vegetable group. Also, in the morning add fruits to your cereal, it makes it more tasty too. The third block, which is right next to the second block, is the meat, poultry, fish, beans, eggs, and nuts. You should really watch how much fat you add to your vegetables at the dinner table or during cooking. When preparing pasta, stuffing, and sauce from packaged mixes, use only half the butter or margarine suggested; if the directions say to use milk or cream, use low fat milk. These are all great ways to be more nutritious but yet still have great tasting food.
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