Eating Your Way to Better Health

Number one health threat facing people in the United States today is obesity. Various studies show that Americans are overweight and that puts people at risk of heart disease and stroke. Diabetes cases are reported more and more because of our obsession with food and the solution is a healthy diet. Studies show that if many of us do not change the way we are more than half the population will have pre-diabetes or diabetes in 2020.

United States Department of Agriculture (USDA) has conducted some research into what are the best foods to eat. USDA food pyramid has been collected to show the foods you should consume at least to achieve better health. Items at the bottom of the pyramid are the foods that are most beneficial to us and at the very top of the food that pose a health threat and should be consumed in moderation.

The Government recommends that the bulk of our diet to bread, cereals, rice and pasta. USDA pyramid recommends 6 to 10 servings per day. At the next level are fruits and vegetables. When it comes to vegetables, the government recommends 3 to 5 servings per day with dark green vegetables such as broccoli and spinach was identified as the best for you. Fruits are great as long as you avoid canned fruit where sugar was added in USDA push 2 to 4 servings of fruit per day.

Your protein will primarily come from nuts and low fat meat. Chicken and fish are two of the best choices within each food group. You need 2 to 3 servings of meat or poultry per day. You can replace the beans as a source of your protein, mixed nuts and sunflower seeds are a healthy choice. Other sources of protein low-fat milk and other dairy products like eggs and cheese. USDA Food Pyramid calls for 2 to 3 servings per day.

Food grain products should be chosen over refined grains if you will eat healthier. Grain has been milled does not contain fiber like whole grains do. White bread and pasta are two examples of refined grains that have little nutritional value. Examples of healthy whole grain choices include oatmeal, whole grain breads and brown rice. Just over half of all calories consumed should come from carbohydrates.

USDA also said the diet to avoid Tran’s fats which can increase levels of bad cholesterol in the body. These fats used for frying foods such as French fries, donuts and muffins that should only be consumed once in a while. The general rule is that only 20 to 30% of the calories you consume each day should come from fatty foods and that only 1% of Trans fats should be. Fats, oils and sweets are at the top of the USDA Food Pyramid and the government says to use it sparingly.

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