How to Maintain Weight and Support Good Health – 5 Food Groups

The Five Food Groups – How to Maintain Weight

That’s why we should take our guidance from the 5 Main Food Groups.

If you want to look after your health, boost your efforts to lose weight are know how to maintain weight loss then you need to lay down a good foundation.

Government guidelines recommend using the Five Food Groups as the building blocks for a healthy diet.

The U.S. Department of Agriculture’s food pyramid is a great way to remember how many servings you need from each food group.

The 5 Food Groups

• Vegetables and legumes/beans.

  • Fruit.
  • Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties.
  • Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans.
  • Milk, yogurt cheese and/or alternatives, mostly reduced fat.
Fruit juices can be high in energy (kilojoules) and low in dietary fibre, and can even damage your teeth
Five portions – have five portions of fruit and vegetables each day for a balanced healthy diet.

Vegetables and fruits are an important part of a healthy diet, and variety can be as important as quantity.

Most people are firmly convinced that they eat enough fruit and vegetables, but studies show that many people actually have no more than one or two portions a day.

• Fresh
• Frozen
• Dried
• Canned
• Juiced

All count towards your total of 5-a-day.

As a rule of thumb, everyone over the age of five should eat at least 5 – 80g portions of vegetables or fruit each day.

For Example: A portion is about a handful of fruit are veg (80g or 3oz)

• 4 broccoli florets
• 1 pear
• 3 heaped tablespoons of carrots
• 7-8 strawberries

Don’t forget to include the vegetables you add to cooked dishes, for example onions in a stew or casserole, tomatoes in a pasta sauce or vegetable soup are included.

Why is it important to eat fruit and vegetables?

  • A well balanced diet rich in fruits and vegetables eaten each day, also provides many health benefits, such as reducing the risk of many chronic diseases.
  • Increasing your intake of fruit and veg, can reduce your risk of certain types of long term and chronic illnesses. cancer.
  • By eating brightly colored fruit and vegetables, there is a reduced risk of stroke and weight gain.
  • Eating fruits and vegetables that are high in potassium can help lower blood pressure, and may reduce the risk of developing bone loss and kidney stones.
  • Eating a diet rich in fruit and veg can also have a significant reflection on personal happiness and mental health.Beneficial Whole Grains: Breads, Cereals, Flour, Rice, Pasta

Bread, Cereal, Rice, and Pasta

Unfortunately there has been a lot of bad press about starchy foods like breads, rice, pasta and cereals from the diet world which has branded them as being fattening.

The truth is, its the fats like margarine, oil, mayonnaise, cheese sauce or gravy that we add to them that bumps up the calorie content and makes them unhealthy.

Grain products like bread, cereal, rice, and pasta are actually important sources of vitamins, minerals, carbohydrates, starch and fiber.

There are many different kinds of grains, such as oatmeal, brown rice, grits, corn tortillas and whole wheat bread.

Whole-grain foods are a much healthier choice as they have more fiber than white grain foods.

Making small changes to your daily diet by eating whole grain bread instead of white bread, using brown rice instead of white rice or mixing them together can make a difference to your calorie intake and is how to maintain weight.

Food Guide Pyramid Becomes a Plate
The Food Guide Pyramid A Guide to Your Daily Food Choices

Many popular breads and breakfast cereals have a high content of fat and sugar added during  manufacturing.

Croissants, danish, doughnuts, cake and some muffins have more fat and calories than servings of plain breads and cereals.

If your someone who enjoys sweet breads and cereals, you don’t have to totally give them up try eating these foods less often or in smaller amounts and using less oil, butter are margarine.

Milk, yoghurt, cheese and or their alternatives - Eat For HealthThe Dairy Group
It is highly recommended for most people to consume milk and dairy foods as part of a healthy balanced diet.
Milk and dairy products offer a quick and easy way of providing your body with many of the nutrients that are required for a healthy diet.
Milk, cheese and yogurt all provide the following beneficial nutrients in varying quantities.

The five main food groups are a central component of the dietary recommendations set forth by the U.S. Department of Agriculture.Most types of yogurt, cheeses and all liquid milk products are part of the dairy group, as are calcium-rich milk-based desserts such as ice cream and pudding.

A wide range of milk and yoghurt products are available with varying levels of fat and milk can be fresh, dried, evaporated, or UHT (long life).

Cheese is usually high in kilojoules, saturated fat and salt and is best limited to 2-3 times a week. However, some cheeses also have reduced levels of fat and salt.

Healthy Weight Loss Food‎Fats

Fats are essential in your diet. You just need to make sure you choose the right type of fats.

The body needs fat to provide fat-soluble vitamins and essential fatty acids, for the development and function of the brain, eyes and nervous system.

Fat contains more than twice as many calories per gram as either carbohydrate or protein.

Over-consumption of fat is a major cause of weight and health problems, we only need a small amount each day—just 25 g is required, which is much less than the average person consumes in the Western diet.

The recommended intake of fat is a maximum of 71 g fat (of this, 21.5 g saturated) for women each day and 93.5 g fat (28.5 g saturated) for men. 

For Example: Fats and oils like salad dressings, mayonnaise, butter, margarine and lard tend to be high in calories because of the fat they contain.

Fatty foods should also not exceed 33% of the day’s calories in a balanced diet.

  • Replace saturated fats with small amounts of mono and polyunsaturated fats.
  • Cut down on foods containing trans fats.
  • It’s also important to remember that all fats and oils are high in calories, so even the unsaturated fats should only be used in small amounts.

Keep your body looking its best—inside and out means eating the best foods for nutrition and good health and is how to maintain weight for the long term.

Using the 5 food Groups from the Food Pyramid can help you achieve your weight loss and fitness goals.

Additional Healthy Food Resources

How to Eat Healthy for Under $6 a Day – http://www.huffingtonpost.com

Eat Healthy for Less – http://eathealthyforless.org/

Body Weight Fat Loss – http://femalefatlossover40.org/bodyweight-fat-loss

Find out more about Foods That CAN Help Women Lose Weight Click Here

You are responsible for changing all the bad habits and turning them into healthy ones. With Family Friendly Fat Burning Meals, this will be a very easy task.- family friendly fat burning meals

 

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