Five food groups
Eating right is an important step to losing weight and staying healthy. For a healthy body people need to do both. If you are on your journey to a healthier you these basic concepts can help you take the first step.
For a balanced meal we recommend a few foods from each group.
Meats
Meats ,poultry, eggs, dried beans, and fish are an essential part of any balanced meal. They provide protein to the body. Not all proteins are created the same. For someone who is trying to lose weight, build muscle, or for a general healthy diet lean meats, within the recommended serving size should be the goal.
Boneless Skinless Chicken Tuna Salmon Egg (Whites) Lean turkey Low-fat ground beef
Grains
There are two types of grains: whole Grains and refined grains. Whole grains contain the entire grain kernel, whole refined grains take parts of it out. Generally refined grains are items that are white in color: such as white bread, white rice, etc. These refined grains should be consumed in moderation. Whole Grains are the grains recommended for regular consumption. These would include: whole wheat bread, brown rice, oatmeal, etc
Brown Rice Barley Whole Wheat Bread Wild RiceWhole Wheat Pasta Oatmeal
Vegetables
Vegetables cover a wide spectrum of foods. Vegetables are important for the growth and maintenance of the body's systems. In general all vegetable choices are low in calories, with the exception of those with a high starch content, such as white potatoes. Vegetables are an excellent option for people seeking to lose weight because they are both nutritious and low in calories. Vegetables will fuel a persons body and our a good substitute for other high calorie snacks.
Green Beans Mushrooms Sweet Potatoes Green Peppers Spinach Kale
Cabbage Squash Broccoli Cauliflower
Fruits
Fruit is another wonderful asset to the bodies systems. Generally, fruit is a great source of fiber and nutrition. Many fruits do contain a high concentration of natural sugars. For this reason fruits should be consumed in moderation, but not eliminated from the diet.
Strawberries Blueberries Cantaloupe Melon Apples
Milk
Milk and dairy products provide essential nutrients to the body. Calcium, which is found in dairy products helps to keep bones strong throughout your life. When choosing dairy products, such as cheese or yogurt, try the lower fat options.
Low-fat Cottage Cheese Low-fat (low-sugar) yogurt Low-fat cheese 2% Milk
*Fats and oils can be considered a food group. Foods containing these items should be eaten sparingly.
For more information on basic eating principles:
http://www.mypyramid.gov/index.html
Calories
Calorie restriction is an important part of every diet. A person trying to achieve maximum health benefits should eat foods from the five food groups, while watching serving size and calories in each item.
The CalorieKing.com Food Database holds the nutritional information for over 50,000 American generic and brand name foods (including over 260 fast-food chains). There is a wide range of nutrient data and information available including calorie count charts, fat content, fiber content, protein content and much, much more.
http://www.calorieking.com/foods/
http://www.caloriesperhour.com/
Printable Journals
http://www.bellaonline.com/subjects/7420.asp