How the Food Pyramid Can Guide You:

This version of the food pyramid is considered outdated at Optimum Health since the new guidelines for healthy eating take into account the fact that we should be eating 11 servings of fruits and vegetables and only 4 servings of grains each day.  The newer guidelines also suggest only one serving of protein from meat sources. 

So What is Your Caloric Limit?

You need to have enough calories every day in order for your body to have the nutrients it needs. How many calories that actually amounts to depends on a variety of factors including your: Age Sex Size Activity level Whether or not you are a pregnant or breastfeeding woman Whether you have a chronic illness

The National Academy of Sciences recommends the following calorie categories:

• 1,600 calories - Many sedentary women and some older adults:

• 1,200 calories - Children, teenage girls, active women and many sedentary men.

• 1,700 calories - Women who are pregnant

• 2,000 calories - Women who are breastfeeding

• 2,800 calories - Teenage boys, active men and very active women

It is possible that you may be between calorie categories on the chart. If you are then you will need to estimate servings. For example, some less active women may need only 2,000 calories to maintain a healthy weight. If you are at this calorie level, 8 servings from the grain group would be about right.

So What is a Portion Anyway?

This is where the food label can come in handy. For portion size on items like canned soup, yogurt, snack foods, sauces, etc., you can discover what is considered one serving by checking the top of the food label.

Here are some samples of what makes up one serving size:

What Should You Do to Gain or Lose Weight?

You have probably heard it before, but it is true. The best way to lose weight is to increase the amount of physical activity you get and reduce the fat and sugar in your food choices. Remember to eat at least the minimum number of servings from the five food groups shown in the Food Pyramid. If you choose fat and sugar rich foods and eliminate healthy foods, you won't be getting the nutrition you need. Try to choose from the lowest fat choices in the food groups.

• If you need to gain weight, increase the amount of food you eat from all of the food groups. If you have lost weight unexpectedly, see your doctor.

• The Food Guide Pyramid can be extremely useful - whether you want to gain weight, lose weight or maintain your weight. Eating a healthy diet is a little easier if you base your choices on the Food Pyramid.

Try practicing portion control with the following tips from the American Dietetic Association:

• Change your place setting. Use salad or bread plates to serve up your food instead of larger dinner plates.

• Become a label reader. Check out the food's Nutrition Facts label for the amount of food in a single serving - and stick to it.

• Watch your beverage intake. According to the Food Guide Pyramid, a serving of juice equals 6 ounces (about 1/2 cup), but commercial bottled juices and teas are often sold in bottles that contain 2.5 or more servings - making it easy to drink extra portions - and extra calories.

• Cut it in half. If you're trying to reduce your portions for weight loss, serve yourself a full portion - and then put half back. You'll get all the taste but half the calories.

• Think ahead in restaurants. Restaurants often serve over sized portions, so avoid anything that's labeled "super size" and ask for a dogie bag - at the start of the meal before you have a chance to down two or more servings.

Sources: American Dietetic Association, and Life Clinic

How Much Can You Feed Your Sweet Tooth?

Sugars found naturally in fruits and milk are not a problem. It's the added sugars that need to be limited because they provide calories but few vitamins and minerals. You'll find sugar-laden food at the top of the Food Pyramid. Added sugars can be found in soft drinks, candy, jams, jellies, syrups and table sugar we add to coffee and cereal. Added sugar can also appear in sweetened yogurt, soups, spaghetti sauces, applesauce and other items where you wouldn't suspect it unless you check the list of ingredients.

Here are some guidelines for added sugar based on calories in the daily food choices:

• 1,600 calories - Limit sugar to 6 teaspoons per day or 22 grams per day

• 2,200 calories - Limit sugar to 12 teaspoons per day or 44 grams per day

• 2,800 calories - Limit sugar to 18 teaspoons per day or 66 grams per day

So if the food label on your sweetened yogurt says a one-cup serving contains 22 grams of sugar, and your meal plan has 1,600 calories a day, you've eaten your day's allotment of sugar.

Schedule your initial consultation and let up help you plan your way back to vibrant, optimum health!

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Richmond, VA 23294
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