*Moderation means not eating too much of a particular food.
*Variety means eating as wide a selection as possible from each of the five basic food groups.
*Balance refers to the harmony achieved by following moderation and variety and ensuring calories consumed equal the calories expended.
The five basic food groups are:
1. Bread, cereal pasta and rice.
2. Vegetables.
3. Fruits.
4. Milk, yoghurt and cheese.
5. Meat, poultry, fish, dry beans, eggs and nuts.
A sixth group (fats, oils and sweets) consists mainly of items that are pleasing to the palate, but high in fat and/or calories. These should be eaten in moderation.
FATS, OILS & SWEET should be used sparingly. This group contains many calories and little else nutritionally. The exceptions are vegetables oils, which contain varying amounts of Vitamin E, such as sunflower, safflower, cottonseed, corn and palm oils. Other oils contain vitamin K; these are soybean and canola oils and to a lesser extent olive oil.
MILK, YOGHURT, CHEESE - Milk products are the riches source of calcium, protein and vitamin B12. Choose low fat varieties to keep cholesterol and fat at a minimum.
MEAT, POULTRY, FISH, BEANS, EGGS, NUTS - Animal foods are an excellent source of protein, iron, zinc and B vitamins, as are dried beans, legumes, pulses, nuts and seeds. Tofu, if processed with calcium. Dried beans, legumes and pulses supply calcium to a lesser extent. Remove visible fat from meat and poultry before cooking to reduce calories and saturated fat intake.
VEGETABLES - Vegetables provide good nutrition such as vitamins and minerals and are a rich source of fiber. They are also low in fat. Select dark leafy greens, deep yellow or orange vegetables and starchy vegetables like potatoes.
FRUIT - Fruits are a rich source of vitamins, mainly C. They are low in fat and calories. Select FRESH fruit.
BREAD, CEREAL, RICE, PASTA - These foods eaten by themselves are naturally low in fat. They also supply fiber LY6, carbohydrates, vitamins and minerals.
IN A NUTSHELL:
*Eat a variety of foods.
*Maintain a healthy weight.
*Choose a diet low in fat, especially saturated fat and cholesterol.
*Choose a diet with plenty of vegetables, fruits and grain products.
*Eat sugars in moderation.
*Use salt only in moderation.
*If you drink alcoholic beverages, do so in moderation.
