| The government changes the basic food groups | | | | that you are mindful of portion sizes which can |
| every now and then. None of them go away, | | | | ruin even the best meal, and be aware that |
| their importance just gets smaller and smaller. | | | | preparation is just as important as the menu itself. |
| While the emphasis is on the theory that there | | | | Zucchini for instance is a very healthy vegetable- |
| are no bad foods, there are better, healthier | | | | until they get dipped into batter and then deep |
| foods that should be focused on. | | | | fried. Now they are a fat laden, greasy mess no |
| The food pyramid says that we should each be | | | | healthier than a potato chip. |
| eating: three or more servings of vegetables, | | | | What about fats? You shouldn't include any at all |
| two- four servings of fruits, four-eight servings of | | | | in a healthy meal, right? Nope, you are wrong on |
| grains and starchy vegetables, two-three servings | | | | that one. Olive oil is a heart healthy choice, filled |
| each of milk and dairy and fish, poultry and meat | | | | with Omega 3 fatty acids which have been |
| alternatives, one-three servings of fats and two | | | | proven to improve heart function. A word of |
| or less servings of sweets and treats. Of course, | | | | caution here though: heart healthy and beneficial |
| the serving size for a growing boy of sixteen will | | | | does not equal calorie free. There are still calories |
| be different from say a baby of one year, or a | | | | in olive oil- plenty of them. Light olive oil refers to |
| woman of sixty for that matter. Each serving | | | | flavor and color not to the amount of calories. |
| size guideline is different. | | | | A healthy meal can end with a healthy dessert |
| For optimum health, most of your main meals | | | | too. Don't get into the mindset that if you are |
| during the day should contain a little of each food | | | | trying to eat healthfully that you will have to give |
| group. For instance, lunch could be a turkey (1 | | | | up that precious moment at the end of the meal |
| meat) sandwich on two slices of whole-wheat | | | | when a delicious goodie is brought to you- it is |
| bread (2 grain) with tomato and lettuce (2 | | | | simply not true. Keep your portions small, and |
| vegetable). Pair this with a cold, 8 ounce glass of | | | | even chocolate cake can fit into your healthy |
| milk (1dairy) and a side of crunchy, baby carrots,( | | | | meal. Bake your own cakes and you can limit the |
| 1 vegetable, bringing you up to 3 for this meal | | | | amount of fat that gets put into them- use |
| alone). If you are still hungry and want something | | | | applesauce in equal portions to the fat that is |
| sweet, crunch on an apple (1 fruit), a serving of | | | | called for, and use cooking spray instead of |
| yogurt (1 dairy) or a 100 calorie pack of pudding. | | | | greasing the pans. An even healthier dessert |
| (Technically, this could count as dairy as well, but | | | | option: a small slice of fat free angel food cake |
| let's be realistic, it's a treat.) | | | | with a selection of berries and the smallest dab of |
| Healthy meals contain a protein, a starch, and | | | | whipped topping. Now, that is what I call a good, |
| possibly several vegetable and fruits. Make sure | | | | healthy meal. |