Live Life "Like It's Golden"
Tips for Keeping Your Health in Check
by Letitia Holloway Owens
(Page 1 of 4)

A balanced diet is the key to a healthier life style. The 3 key words to remember are: Variety Balance Moderation

The food pyramid shows you the different food groups you can choose from and the recommended number of daily servings to eat from each group. Eat more from the foods at the bottom of the pyramid and eat less from those at the top.

The Food Guide Pyramid

Variety gives you the nutrients you need to stay healthy. There are three major types of nutrients:

Carbohydrates

• These nutrients have the biggest impact on blood glucose (sugar) levels.
  • Starchy foods such as pasta, potatoes, grains and cereals are high in carbohydrates.
  • Complex carbohydrates are found in foods such as oatmeal and whole wheat breads. They are good choices because they make you feel full for longer time periods.
  • Vegetables contain some carbohydrates, but less than other groups.
  • Sugars, simple carbohydrates are found in fruit, candy, milk and cookies.

Fats

• These provide reserve energy for your body.
  • Saturated fats are solid at room temperature and can increase your cholesterol and risk of heart disease and stroke.
    • Butter, cream cheese, sour cream and red meats are foods high in fat.
  •  There are sources of fat that are good for you. They are called polyunsaturated fats. They remain liquid, even when refrigerated. Examples of sources include soybeans, walnuts and sunflower seeds.
  • Salad dressings, margarine, dairy foods, nuts and seeds are other examples of food sources of fat.

Protein

• This helps the body build and repair tissue.
• Meat and meat substitutes, which include poultry, fish, cheese and eggs, are high in protein.
• Beans and nuts are also sources of protein.

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