Diet Guidelines for a Healthy Lifestyle

From LoveToKnow Diet

Are you interested in learning more about recommended diet guidelines for a healthy lifestyle? Taking steps to eat right can be one of the most important things you can do to prevent serious health problems from affecting you in the future. Regardless of your dietary goals, there's no substitute for following a proper diet. Whether you're trying to lose weight, want to add a few pounds, or simply need to maintain your ideal weight, it's essential to follow the basic principles of good nutrition.

Follow Diet Guidelines for a Healthy Lifestyle

Eating a healthy, balanced diet that emphasizes nutrient-rich foods is something that everyone should do. According to the United States Department of Agriculture (USDA), the diet guidelines for a healthy lifestyle include consuming a variety of nutrient-rich foods, getting a sufficient amount of exercise on a regular basis, and staying within appropriate calorie limits.

The quantity of food an individual needs is based on a variety of factors, including age, weight, and activity level. To determine the diet guidelines for a healthy lifestyle specific to your needs, use the online My Pyramid Plan calculator. This tool helps identify personal eating recommendations based on the USDA food pyramid, and will provide you with a customized eating guide based on the information you enter. You can also use the MyPyramid Menu Planning Tool to incorporate the principles of healthy eating into your regular menu selection process.

Make Smart Choices from the Five Food Groups

According to the USDA, people who want to follow a healthy diet must make wise food choices from the five essential food groups on a regular basis. Each color in the food pyramid represents a specific food group.

1. Grains

The orange segment of the food pyramid represents grains.
At least half of the grain foods you consume should be whole grains.
It's recommended that people eat a minimum of three ounces of whole grain daily.
Bread, cereal, rice, and pasta can be good sources of whole grain.
Verify that whole grain is listed as the first ingredient on food packaging labels.

2. Vegetables

The green portion of the food pyramid represents vegetables.
The food pyramid guidelines suggest consuming a wide variety of vegetables.
It's a good idea to increase consumption of dark green and orange vegetables.
Juice made from 100 percent vegetables is included in this food group.

3. Fruits

The red portion of the food pyramid represents fruits.
Food pyramid guidelines recommend that people eat a variety of fruit.
Consumption of fresh, dried, canned, and frozen fruit is encouraged.
While 100 percent fruit juice is included in this category, people are encouraged to avoid overconsumption of them.

4. Milk

The blue section of the food pyramid represents milk.
Other milk products included in this food group include: cheese, yogurt, pudding, and ice cream.
Food pyramid guidelines encourage selection of low fat and fat free options.
Those who are not able to eat products that contain lactose are encouraged to consume lactose free versions of these types of products to ensure sufficient calcium consumption.

5. Meat and Beans

The purple part of the food pyramid represents meat and beans.
Fish is an excellent source for lean protein.
The best meat and poultry choices are those that are low in fat.
Legumes, nuts, and seeds are included in this food group.
The ideal cooking techniques are those that do not add unnecessary fat or calories, including baking, broiling, and grilling.

Avoid Fad Diets

While fad diets get a good deal of media attention, it's a fact that following an extreme eating plan is not healthy. Most fad diets – often referred to as crash diets -- involve avoiding eating particular types of foods or eating very few calories. They often require long periods of time between meals. These types of diets do not provide sufficient nutrition to qualify as healthy diet options, and they are not safe as long term eating plans.

If you eliminate certain types of foods from your diet, you won't get all of the vitamins, minerals, and other substances your body needs to be properly nourished. The same goes for diets that slash calories to an extreme level. Without eating a sufficient quantity of calories on a regular basis, the body will go into starvation mode. This is why many people who lose weight following a crash diet program find the weight coming back very quickly once they stop following a restrictive eating plan.

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