Every few years the USDA Food Pyramid (US Dept. of Agriculture)
updates the food pyramid. It's not that the old pyramid is no longer
valid, however, as we learn more about nutrition, the guidelines are
refined and improved slightly. Here are some tips to help you get the
most out of the food pyramid, for optimum nutrition.
When you are considering a weight loss plan, it is best to work with the pyramid structure, however you must reduce servings and therefore total calorie intake.
Most adults require a calorie intake ranging from 1800-3200 calories a day depending on their age, level of activity and height. If you want to lose weight you must cut back on the calories you are currently eating. The best way to eat smaller amount of calories is to decrease the quantity of "extras" you are eating-added sugars, solid fats, and alcohol. To calculate your custom pyramid go to mypyramid.gov
For example an adult woman, 5'5", 134lbs who exercises 30 minutes a day or less should consume 1800 calories to maintain her weight. She should be eating the following food groupings daily:
A 1400 calorie diets would look like this. Notice how the levels decreased only slightly. Therefore, you are not cutting out too much food, but burning more calories will accelerate the weight loss.
· Walk half an hour a day and take any steps you can instead of the elevator or escalator. Just these simple activities will up your activity level.
· Every meal make half you plate and food intake non-starchy vegetables. Leafy greens like spinach, broccoli, as well as cauliflower. The remainder of you plate should be split with grains and protein.
· Take a metabolism boosting supplement daily to accelerate fat burning and promote weight loss. Look for a natural supplement like MetaboSpeed.
When you are considering a weight loss plan, it is best to work with the pyramid structure, however you must reduce servings and therefore total calorie intake.
Most adults require a calorie intake ranging from 1800-3200 calories a day depending on their age, level of activity and height. If you want to lose weight you must cut back on the calories you are currently eating. The best way to eat smaller amount of calories is to decrease the quantity of "extras" you are eating-added sugars, solid fats, and alcohol. To calculate your custom pyramid go to mypyramid.gov
For example an adult woman, 5'5", 134lbs who exercises 30 minutes a day or less should consume 1800 calories to maintain her weight. She should be eating the following food groupings daily:
- Grains 6 oz
- Veggies 2.5 cups
- Fruits 1.5 cups
- Milk/Dairy 3 cups
- Meat and beans 5oz
- Oils 5 teaspoons
A 1400 calorie diets would look like this. Notice how the levels decreased only slightly. Therefore, you are not cutting out too much food, but burning more calories will accelerate the weight loss.
- Grains 5oz
- Veggies 1.5 cups
- Fruits 1.5 cups
- Milk/Dairy 2 cups
- Meat and beans 4oz
- Oils 4 teaspoons
- Make half you grains whole. Grains are divided into 2 subgroups, whole grains and refined grains.
- Vary your veggies by eating dark greens and orange vegetables.
- Focus on fruit by eating a variety. Limit fruit juices that are high in calories and lack fiber.
- Get calcium rich foods by choosing either fat-free or low-fat dairy products.
- Choose lean protein options. Meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so make it a habit to choose these foods in place of meat or poultry.
- Balance food intake and physical activity. The more you consume, the more you need to burn in order to lose weight.
· Walk half an hour a day and take any steps you can instead of the elevator or escalator. Just these simple activities will up your activity level.
· Every meal make half you plate and food intake non-starchy vegetables. Leafy greens like spinach, broccoli, as well as cauliflower. The remainder of you plate should be split with grains and protein.
· Take a metabolism boosting supplement daily to accelerate fat burning and promote weight loss. Look for a natural supplement like MetaboSpeed.
Jennifer Hughs is the pen name for the health and lifestyles
writer who is compensated by Value Marketing, Inc. d/b/a Lab88. The
author has 20+ years in the cosmetic and health industries and has
worked with leading beauty and health publications.
Article Source:
http://EzineArticles.com/?expert=Jennifer_Hughs
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