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Responsible Eating
Author : Peter Gitundu
Americans consume more calories per person than does any other group of people in the world. A calorie is a unit of measure that indicates the amount of energy we obtain from a particular food. Calories are eaten in the form of proteins, fats, and carbohydrates, three of the basic nutrients necessary for life. Three other nutrients, vitamins, minerals, and water, are necessary for bodily function but do not contribute any calories to our diets.
Excess calorie consumption is a major factor in our tendency to be overweight. However, it is not so much the quantity of food we eat that is likely to cause weight problems and resultant diseases as it is the relative proportion of nutrients in our diets and our lack of physical activity. The high concentration of fats in the American diet, particularly saturated fats(largely animal fats), appears to increase our risk for heart disease. In fact, most diet-related diseases are a result of increased consumption of fat and excess caloric consumption. Over the years, several federal agencies have worked to modify the average American's diet through a series of dietary goals and guidelines.
The Food Guide Pyramid
Recent changes in the way we think about food groups and eating were consolidated with the development of the Food Guide Pyramid, promoted by the United States Department of Agriculture(USDA). Recently revised, the pyramid is designed to illustrate graphically the importance of grains, cereals, vegetables, and fruits compared to meat, fish, poultry, dairy products, and other foods.
Breads, Cereals, Rice, and Pasta Group(6-11 servings)
*
1 slice of bread or medium dinner roll.
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½ hamburger bun, hot dog bun, bagel, or English muffin.
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½ cup cooked rice, pasta, or other grains.
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6 saltines(the small squares) or snack crackers or 3 ring pretzels.
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1 ounce ready-to-eat cereal.
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½cup cooked cereal.
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3 cups popped popcorn.
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1 tortilla, pancake, or waffle square.
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3 graham cracker squares or small, unfrosted cookies.
Fruit Group(2-4 servings)
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Whole fruit such as medium apple, banana, or orange.
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½ cup of raw, cooked, or canned fruit.
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¾ cup of fruit juice.
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½ cup canned fruit.
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¼ cup dried fruit.
Vegetable Group(3-5 servings)
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1 cup leafy raw vegetables.
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½ cup chopped fresh, frozen, or canned vegetables.
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¾ cup fresh, frozen, or canned juice.
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¼ cup dried vegetables.
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group(2-3 servings)
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2-3 ounces lean, trimmed, and baked or roasted meat, fish, or poultry.
The following can substitute for 1 ounce of meat:
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2 tablespoons peanut butter or other nut/seed butter.
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¼ cup nuts.
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½ cup cooked legumes.
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3 oz. tofu
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1 egg
Milk, Yogurt, and Cheese(2 servings; 3 servings for pregnant and breast-feeding women and teens; 4 servings for teens who are pregnant or breast-feeding)
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1 cup of milk or yogurt.
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1½ oz. of natural cheese 2 oz. processed cheese.
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½ cup cottage cheese.
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1½ cups ice cream, ice milk, or frozen yogurt.
* 1 cup sauces or puddings made with milk
Author's Resource Box
Robert Baird is a health specialist and has carried out research on ayurvedic medicines , he also writes many articles related to ayurveda and home remedies. If you found the above article useful he recommends you to visit his site for more related articles.
Article Source:
Articlebliss
Tags: ayurvedic medicines, home remedies, diseases and conditions
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Submitted : 2010-04-24 Word Count : 557 Popularity: 59 Times Viewed: 16
