Practical, Healthful Eating Habits -- Part 2

Include food from each food group.

• Grain group includes breads, cereals, pasta, rice, crackers         

          * 6-11 servings are recommended daily

          * Whole grains are suggested over refined grains. They

              include whole wheat, whole oats, oatmeal, brown

              rice, whole rye, bulgur, graham flour, and barley.

          * Choose grain products low in saturated fat with low

             amount of added sugars.

          * A serving is 1 slice of bread, 1 cup of ready-to-eat

             cereal, ½ cup of cooked cereal, rice, or pasta

• For the vegetable group 3-5 servings daily are suggested.

          * Eat more dark green and orange varieties

          * A serving is 1 cup of raw leafy vegetables, ½ cup

             of other vegetables cooked or raw, ¾ cup of

             vegetable juice

• For the fruit group 2-4 servings are recommended. 

          * Go easy on fruit juices. 
          * A serving is 1 medium apple, banana, orange, pear, ½ cup
             of chopped, cooked, or canned fruit, ¾ cup of fruit juice

• Dairy group includes milk, cheese, yogurt

      * 2-3 servings are suggested per day. Choose low fat or fat
            free to decrease calories.  
         * A serving is 1 cup of milk or yogurt, 1 ½ ounces of natural
            cheese (such as Cheddar), 2 ounces of processed cheese
            (such as American)

• Meat, poultry, fish, dry beans, eggs and nuts group are protein foods

         * 2-3 servings a day are recommended
         * Choose low fat or lean cuts of meat.
         * A serving is 2-3 ounces of cooked lean meat, poultry, or
            fish; ½ cup of cooked dry beans, ½ cup of tofu,
            2 ½ ounce soy burger, 1 egg, 2 tablespoons of peanut
            butter, 1/3 cup of nuts all count as 1 ounce of meat

• Oil group includes oils, fats, and sweets

        * You should eat less of this group.
        * Limit solid fats such as lard, margarine, shortening and
           butter.
        * Choose cooking oil that is high in unsaturated fats such as
           olive oil, corn, peanut, sunflower, safflower oil.
        * Use soft (tub or squeeze) margarine with zero grams of
           trans fat per serving.
        * A serving is 1 teaspoon of regular margarine, mayonnaise,
           butter or vegetable oil; 1 tablespoon of regular or low fat
           salad dressing, low fat mayonnaise; 1/8 avocado;
           2 teaspoons peanut butter; nuts 6-10; 8 black olives,
           10 green olives