Things to know to make smarter food choices
Every 5 years the USDA updates food consumption guidelines for consumers. In 2005 the update included a dramatic change of the old food pyramid. The new pyramid stresses activity (stair climbing dude included on the logo) and moderation, as well as a well-balanced mix of the food groups. What does this all mean? Here are some quick choices/changes you can make that will put you on the steps to a “healthier you”
· Know how many calories are “going in” and how many are “going out”
The USDA guidelines recommend a daily diet of 2,000 calories. However, our weight, age, size and activity level will determine the real recommended daily caloric intake. Too often we are so focused on how many calories we eat, and are not spending enough time on burning calories.
· Choose lean meats and add seafood to your diet
While everyone loves a good steak, the USDA guidelines recommend only 10% of our daily calories from saturated fat and less than 300mg of cholesterol per day. Replace your ground beef with a lower fat choice like ground turkey. Replace 1 meat dish per week with a seafood dish. Not only are you expanding your culinary horizons, you are adding omega 3 fatty acids, which according to the American Heart Association, benefits the heart of healthy people and people at high risk for cardiovascular disease.
· Eat plenty on non-processed foods.
In a world of instant-everything, it is easy to reach for processed foods. However, fresh fruits, vegetables and meats will fill you up faster, provide you nutrients frequently lost in processing, and will end up saving you money. You may also have contributed to the eliminating trash, as fresh foods are usually not packaged as much. So, next time you are tempted to buy the Hamburger Helper, move over a couple of aisles and grab whole-wheat pasta, lean ground turkey and some fresh tomatoes.
· Choose whole grains when you are choosing grains (a.k.a carbohydrates)
For many of us carbs are what give us culinary pleasure. Who hasn’t seen a bowl of steaming pasta that you just want to dig into? What about all those “designer” bread stores that have popped up all over the country? There is nothing wrong with a good carbohydrate. Notice the good? Replace your white bread, white rice, white tortilla with whole grain and you have improved you carbs dramatically. Not only are whole grains going to make you feel filled quicker, they have more fiber, iron and many B-vitamins. For those of you who love to snack: popcorn is a whole grain food!
· Reduce your daily sodium consumption
While we all know that sugar is a culprit in weight gain, excessive sodium consumption can lead to water retention (weight gain), contribute to hypertension and ultimately lead to heart disease. The American Heart Association recommends less than 2,300 mg of sodium per day. Older adults and individuals with high blood pressure should limit their sodium consumption to 1,500 mg per day. Since sodium is a difficult ingredient to spot be vigilant about reading your labels. 1 teaspoon of salt is equivalent to 2,300 mg of sodium. AHA states that the best way to reduce your intake is to choose fresh, frozen of canned foods without added sodium. Select unsalted nuts, dried bean or lentils, and reduce the amount of salty snacks you eat per day.
· Know your portion size
Whether you are eating cereal or snacking on chips, it helps to know how much you are eating. Check the labels on your food items and know exactly how big a serving size is. Cookies, which usually are 2 or 3 in a serving size, recently surprised us by the serving size being 1 cookie. It is a good idea to use a measuring cup, you most likely have been eating more than 1 serving size.