There are three simple concepts everyone should keep in mind about food:
- Moderation: Keep portion sizes controlled
- Variety: Choose different foods within the basic food groups
- Balance: Choose foods from each food group
The ideal of eating healthy is a simple concept, and one that is made very convenient through the use of the Food Guide Pyramid. Found at mypyramid.gov, The Good Guide Pyramid offers a variety of resources for those seeking to eat a more balanced diet, based on the food pyramid. With personalization menu options, you can create a menu planner, get ideas regarding different foods within various food groups, and learn ways to eat healthier as an individual and as a family.
Finding balance with a diet is all about taking foods from each of the food groups and giving our bodies adequate nutrients from delicious foods, and not processed and fattening fast foods. Eating out should also be done in moderation, so learning how to eat at restaurants is very important when sticking with a diet plan. Hidden calories are everywhere, from breads and appetizers to the main course. Try grilled proteins instead of fried, and choose vegetables over starches. Every day, try to incorporate a healthy balance of grains, vegetables, fruits, and a small amount of fats and oils into your diet.
Keeping a variety of foods in your diet also encourages you to stick with a plan, which over time is the most successful way to diet. Using a variety of foods also ensures that we get all of the required nutrients we need, since there is not a single super food that has everything we need in it. Eating the same thing over and over also only initiates a desire to stray away from it, causing the diet to fail.
For those who want to lose a good amount of weight in a short time, eating the same bland food over and over will most likely help them lose weight, but no one can keep that up for a lifetime and the weight ends up coming back. It’s better to learn in the beginning how to eat healthy, lose weight and understand how to incorporate variety and balance in a diet for a lifelong nutritious eating plan.
Moderation is equally important, since there are no “bad” foods out there, but “bad” foods are those that get eaten way too frequently and cause us to gain weight, like sugary or fast foods. Deprivation is not a good way to diet, since it just sets up for binging later on. Instead, have a treat once in a while, but do so in moderation. If you have a large meal at lunch while out with friends, have grilled chicken or salad for dinner to offset additional calories. Keep portion control in mind. Food portion is vital in any diet program. Here’s what a basic serving size look like from most food groups:
- Meat: 3 ounces, or the size of a deck of cards
- Dairy: 1 ounce, or the size of 4 dice
- Grains: Size of a tennis ball
- Vegetables: 1 cup, or size of a fist
- Potatoes: Size of a computer mouse
- Fats or oils: Teaspoon, or thumb tip size
