It is very important to include every food group (meats, fruits, vegetables, dairy, and grains) in our diet. Each food group provides essential nutrients that our body needs for growth and maintenance. Eliminating any specific food group, that many popular diets ask for, may lead to quick weight loss but does not lead to a positive lifestyle change for long term results in weight loss, lower cholesterol, normal blood pressure, etc.
Make healthy choices:
– Eat lean protein (chicken, turkey, fish, and beans) more than red meat such as beef
– Eat more fruits and vegetables. Choose fresh or frozen instead of fruit juice, canned or dried fruit
– Include whole grain foods such as brown rice, whole grain pasta, whole grain bread, oat meal in your diet. Read more about carbohydrates here
– Enjoy skim milk or 1% milk
– Drink more water and less sugary drinks
ENJOY in moderation!
I know it’s not easy nor is it fun to count calories – you just want to enjoy the meal! USDA came out with the My Plate few years ago and I believe it is a great guide to eating healthy. It gives a quick visual of how our plate should look to be on the right track. It teaches us to enjoy a variety of foods in proper portions!
I decided to compare USDA My Plate with my plate. This is what it means to “Eat Right,Your Way, Every Day” – enjoy your cultural foods in moderation!
- Made half my plate fruits and vegetables
- 1/4 of the plate was karhai chicken (lean protein) – popular dish in South Asian culture
- 1/4 plate was nan – bread common in South Asian culture
- Dairy – I did not have it at lunch but I did at breakfast
What one change would I try to make next time?
- Make my bread whole grain
Theme for National Nutrition Month 2013 is “Eat Right,Your Way, Every Day”