PART 3

THE HEALTHY EATING PYRAMID

Whole Grains:

• The body needs carbohydrates mainly for energy. The best sources of carbohydrates are whole grains such as oatmeal, whole wheat bread, and brown rice.

• For millennia, the grains humans ate came straight from the stalk. That means they got a carbohydrate package rich in fiber, healthy fats, vitamins, minerals, plant enzymes, hormones, and hundreds of other phytochemicals.

• They deliver the outer (bran) and inner (germ) layers along with energy-rich starch.

• The body can't digest whole grains as quickly as it can highly processed carbohydrates such as white flour.

• Processing removes the bran and germ layers as well as stripping away many of the nutritionally beneficial vitamins, minerals, oils, etc.

• Eating whole grains in place of other highly processed carbohydrates can reduce the risk of cardiovascular disease, Type-2 diabetes and cancer, as well as improving digestive and overall health.

Healthy Fats and Oils:

• What really matters is the type of fat you eat. • The "bad" fats—saturated and trans fats—increa

se the risk for certain diseases. • The "good" fats—monounsaturated and polyuns

aturated fats—lower disease risk.• Good sources of healthy unsaturated fats includ

e olive, canola, soy, corn, sunflower, peanut, and other vegetable oils, trans fat-free margarines, nuts, seeds, avocadoes, and fatty fish such as salmon.

• These healthy fats not only improve cholesterol levels (when eaten in place of highly processed carbohydrates) but can also protect the heart.

• The most important fats are low-density lipoproteins, high-density lipoproteins, and triglycerides.

• LDL carry cholesterol from the liver to the rest of the body, depositing it in the arteries = BAD FAT.

• HDL scavenge cholesterol from the bloodstream, from LDL, and from artery walls and ferry it back to the liver for disposal = GOOD FAT

• Triglycerides are the body's main vehicle for transporting fats to cells.

• The different types of fat have a varied effect on health and disease, therefore, try to follow these guidelines with regards to fat intake:

1. Try to eliminate trans fats from partially hydrogenated oils. Check food labels for trans fats; avoid fried fast foods.

2. Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions.

3. In place of butter, use liquid vegetable oils rich in polyunsaturated and monounsaturated fats in cooking and at the table.

4. Eat one or more good sources of omega-3 fats every day—fish, walnuts, canola or soybean oil, ground flax seeds or flaxseed oil.

Vegetables and Fruits:

• "Eat your fruits and vegetables" is one of the tried and true recommendations for a healthy diet.

• Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.

• Vegetables and fruits are clearly an important part of a good diet. Almost everyone can benefit from eating more of them, but variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. The key lies in the variety of different vegetables and fruits that you eat.

• Fit more fruits and vegetables into your day: 1. Keeping it where you can see it, so you’ll be more likel

y to eat them.2. Eat fruit and vegetables with every meal, and try to ma

ke these your snack foods as well!3. Variety is important too, so try new fruits and veggies a

nd include dark green leafy vegetables; yellow, orange, and red fruits and vegetables; cooked tomatoes; and citrus fruits.

4. Try to eliminate potatoes and other white starchy carbs.5. Try eat meals where fruits and veggies are the main pa

rt of the meal!

Nuts, Seeds, Beans and Tofu:• These plant foods are excellent sources of protei

n, fiber, vitamins, and minerals. • Beans include black beans, navy beans, garban

zos, lentils, and other beans that are an excellent source of slowly digested carbohydrates as well as a great source of protein.

• Many kinds of nuts contain healthy fats (almonds, walnuts, pecans, peanuts, hazelnuts, and pistachios) as well as being good sources of protein.

• Tofu and plant seeds of many kinds are also excellent sources of proteins, healthy fats and other essential vitamins and minerals and should ne included in the diet as well.

Fish, Poultry and Eggs:• These foods are also important sources of

protein. • Eating fish can reduce the risk of heart dis

ease, since fish is rich in heart-healthy omega-3 fats.

• Chicken and turkey are also good sources of protein and can be low in saturated fat.

• Egg yolks contain fairly high levels of cholesterol, while the egg whites are very high in protein. Eggs are an excellent nutrition source.

Milk, Calcium, Vitamin D:

• Building bone and keeping it strong takes calcium, vitamin D, exercise, and a whole lot more.

• And there are other healthier ways to get calcium than from milk and cheese such as from dark green, leafy vegetables, such as kale and collard greens, as well as from dried beans and legumes.

• Vitamin K, which is found mainly in green, leafy vegetables, plays one or more important roles in calcium regulation and bone formation.

• Vitamin D plays a critical role in maintaining bone health.

• Vitamin D is found in milk and vitamin supplements, and it can be made by the skin when it is exposed to sunlight in the summertime.

• Milk and dairy products are a convenient source of calcium for many people. They are also a good source of protein and are fortified with vitamins D and A.

Use Sparingly:

• White bread, white rice, white pasta, other refined grains, potatoes, red meats, butter, sugary drinks, and sweets should all be used sparingly due to their negative health impacts from increasing cholesterol and fat levels to causing blood sugar increases which can lead to other health effects.

• When you do eat these, do so in moderation.

Multivitamins:

• A daily multivitamin, multi-mineral supplement offers a kind of nutritional backup, especially when it includes some extra vitamin D.

• While a multivitamin can't in any way replace healthy eating, or make up for unhealthy eating, it can fill in the nutrient holes that may sometimes affect even the most careful eaters.

Alternatives: