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Food Servings- A Guide to Health Eating
You have decided to do grocery shopping. You have a budget and you have some time. You need to buy what is necessary to prepare healthy nutritious meals. The questions that may need to be answered are: What should I buy and how much? The answers are dependent on what you will be preparing. Remember healthy eating is not about having plenty to eat, but about eating the right foods and from the four food groups. By using this guide will be able to shop wisely, eat healthy, prevent cardiovascular diseases and control weight.
The four food groups are: vegetables and fruit, grain products, milk and alternatives, and meat and meat alternatives. The amount required for health eating is represented by servings. The number of daily servings recommended from each food group; however, is not the same. For example you need more servings of vegetables and fruit than you do of meat and meat alternatives. A male will require more than a female in the same age group, as reflected in the servings range.
What is a Food Serving? The following is a guide to what a food serving is, and to what the daily recommendations are for each food group.
Vegetables and Fruit:
· Fresh, frozen or canned vegetables-1/2 cup
· Leafy cooked vegetables-1/2 cup
· Leafy raw vegetables-1 cup
· Fresh, frozen or canned fruit-1/2 cup
· 100 % fruit juice-125 ml (Juice of less than 100% does not meet food guide requirements as a serving).
Daily recommendations:
Age 2 to 8: 4-5 servings
Age 9 to 13: 6 servings
Age 14 to 18: 7-8 servings
Age 19 to 50: 7-10 servings
Age 51 : 7 servings
Grain Products:
· Bread-1 slice
· Bagel-1/2 bagel
· Tortilla or Pita-1/2
· Cooked rice-1/2 cup
· Cooked couscous-½ cup
· Cereal- 3/4 cup
· Cooked pasta-1/2 cup
Daily Recommendations
Age 2 to 8: 3-4 servings
Age 9 to13: 6 servings
Age 14 to 18: 6-7 servings
Age 19 to 50: 6-8 servings
Age 51 : 6-7servings
Milk and Milk Alternatives:
· Fresh or powdered milk-250 ml
· Canned Milk (evaporated)-125ml
· Fortified Soy Beverage-250 ml
· Yogurt-175g
· Cheese-50g
· Kefir-175g
Daily Recommendations
Age 2 to 8: 2 servings
Age 9 to 13: 3-4 servings
Age 14 to 18: 3-4 servings
Age 19 to 50:2 servings
Age 51 : 3 servings
Meat and Meat Alternatives:
· Cooked fish or shelled fish-1/2 cup
· Poultry-1/2 cup
· Lean meat-1/2 cup
· &Cooked legumes-3/4 cup
· Tofu-3/4 cup
· Eggs-2
· Peanut butter-2Tb.
· Shelled nuts-¼ cup
Daily Recommendations:
Age 2 to 8: 1 serving
Age 9 to 13: 1-2 servings
Age 14 to 18: 2-3 servings
Age 19 to 50: 2-3 servings
Age 51 : 2-3 servings
Fats: A certain amount of fat is part of a healthy eating pattern, but the amount and type are important to health. While foods higher in saturated and trans fat will increase the risks of cardiovascular disease, unsaturated fat is needed for proper nutrition. You will need 2-3 tablespoons of unsaturated fat or oil daily. This could be fat or oil used for cooking, salad dressing or at the table. Olive oil, canola oil, soybean oil and soft margarine are recommended. Prepare your meals with as little added fat, salt and sugar as possible.
Once followed, these recommendations will meet your nutritional requirements for healthy eating. You will look and feel better and you will benefit from a healthy immune system. Remember variety is the spice of life when choosing your grocery.
Tips
- Put whole wheat bread and flour on your list
- Buy different types of beans and lentils
- Buy fresh and frozen fish instead of breaded, battered or fried.
- Buy lean cuts of meat, or trim off fat before cooking.
- Order pizza made with whole wheat crust.
- Buy fortified soy beverage as a milk replacement
- Buy cereals that are higher in fibre
- Buy canned or frozen vegetables and fruit, they cost less and are nutritious enough.
Making permanent changes in one’s diet requires making better choices. Better choices require new information. Nutrawatch can help you see the impact of the choices you are making. Nutrawatch, eat wisely™.
Join this Monthly Fruit Club. Excellent health value.
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