Balancing the Four Food Groups for Healthy Eating: Part 1

Self-monitoring is a behavior joyride that can help you manage your weight and derive health. It is specially handy when making changes to your diet and ensuring you eat a goodly balance wheel of nutrient-rich foods .
There are many choices you can make in your diet. With so many foods available to choose from, it ’ south important to make the right choices from each food group .

Four Main Food Groups

The four chief food groups in a poise diet are :

  • Fruits and Vegetables
  • Meats and Proteins
  • Dairy
  • Grains

In part 1 of this bipartite web log series, we ’ ll talk about fruits, vegetables, meats and proteins. In function 2, we ’ ll go over dairy products and grains.

Fruits and Vegetables

Fruits are low in calories, high in fiber and packed with essential nutrients. They can besides be considered a healthy source of carbohydrates and are sweetened naturally as opposed to being filled with add sugar .

  • Nutrition recommendations include two cups of fruit per day.
  • Fruit can be fresh, frozen, canned or juiced.

Vegetables are exchangeable to fruits in that they offer tons of character, vitamins, minerals and other nutrients while having few calories. In addition to being another source of carbohydrates, veggies besides offer a little bit of protein .

  • Nutrition recommendations include three cups of vegetables per day.
  • Vegetables can be fresh, frozen, canned or juiced.

Quick Tips for Fruits:

  • When choosing canned fruit, opt for those packed in their own fruit juice
  • When choosing applesauce, get the unsweetened kind. It’s still sweet!
  • Calories add up quickly in juice. A healthy serving is half a cup, so try to limit your consumption to the recommended serving size and then switch to fresh fruit.
  • Top your cereal with fresh berries
  • Have a piece of fresh fruit for your afternoon snack
  • Slice bananas on your peanut butter sandwich
  • Blend fruit for a tasty smoothie

Quick Tips for Veggies:

  • Rinse canned veggies to reduce sodium content
  • Add fresh peppers and onions to your scrambled eggs
  • Add a side salad to lunch or dinner
  • Chop up veggies and serve with a light dip or hummus

Meats and Proteins

Most people don ’ thymine clamber to fit meats and proteins into their diet because these are identical fill ( satisfying ) foods. however, if you don ’ t feed kernel, meeting your protein recommendations might be more of a challenge.

healthy proteins include lean meats, beans, legumes, eggs, nuts and yogurt. Some good sources of protein are :

  • Walnuts
  • Chicken breast
  • Lean ground beef
  • Fish (like salmon or tuna)
  • Beans (like navy or kidney)

The most challenging part about eating kernel is credibly finding sources that are high in protein but low in fat. That ’ s why it ’ south best to choose skinless chicken, tilt grind beef and minor amounts of nuts. many beans are besides beneficial for this. A general convention of ovolo for eating goodly portions is to make your protein part size about the palm of your handwriting .
Want more data about food skill and nutriment ? Click Here to check out the Obesity Action Coalition ’ randomness Living Well Guide which is filled with healthy living tips. We ’ ll cover Part 2 about dairy and grains in the future post on the Your Weight Matters Blog .
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