Key Takeaways A healthful diet is adequate in providing proper amounts of nutrient-dense foods, is balanced in relation to food types so that one nutrient is not consumed at the expense of another, practices calorie control by supplying food energy to match energy output, is moderate in unwanted constituents, and draws from a variety of nutritious foods.
Nutrient-dense foods contribute to daily nutritional requirements while limiting caloric intake, thus allowing people to either lose weight safely or to maintain a healthy weight. Discussion Starters Discuss the principles of a healthy diet. How can you employ these principles in your diet, if you are not already? Review the list of grains in Table 1. Pick one that you have not tried before. Make a dish using this grain.
Discuss with your classmates your experience eating this new food. Experiment with reducing amount of sugar and adding spices cinnamon, nutmeg, etc….
Source: US Department of Agriculture. Whole-grain products, brown rice, quinoa, barley, buckwheat, millet, wild rice, oats, rye berries, sorghum, bulgur, kasha, farrow, wheat berries, corn, amaranth, spelt, Teff. Dark green: broccoli, collards, kale, romaine lettuce, spinach, turnip greens, watercress. Meats: beef, ham, lamb, pork, veal. Red and orange: Acorn squash, butternut squash, carrots, pumpkin, red peppers, sweet potatoes. Berries: strawberries, blueberries, raspberries, cherries, grapefruit, kiwi fruit, lemons, limes, mangoes.
Hard natural cheeses: cheddar, mozzarella, Swiss, parmesan. Poultry: chicken, goose, turkey, duck. Beans and peas: Black beans, black-eyed peas, chickpeas, kidney beans, lentils, navy beans, pinto beans, soybeans, split peas, white beans. Melons: cantaloupe, honey dew, watermelon.
Soft cheeses: ricotta, cottage. Starchy: Cassava, green bananas, green peas, green lima beans, plantains, potatoes, taro, water chestnuts. Other fruits: nectarines, oranges, peaches, pears, papaya, pineapple, plums, prunes.
Beans and peas: see vegetable column. Other vegetables: Asparagus, avocado, bean sprouts, beets, Brussels sprouts, cabbage, cauliflower, celery, eggplant, green beans, green peppers, mushrooms, okra, onions, parsnips.
Nuts and seeds: almonds, cashews, hazelnuts, peanuts, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts. Seafood: catfish, cod, flounder, haddock, halibut, herring, mackerel, pollock, porgy, salmon, sea bass, snapper, swordfish, trout, tuna.
This means never over doing it. Here are some ways to have a healthy lifestyle filled with balance and moderation:. In other words, try saying no to as many work related, family, and social related items as you say yes to. Taking steps in this direction will assist greatly in helping you find balance and moderation.
Following the birth of her daughter, Julie felt a desire to give back to her family and industry. Having held a successful career in the wellness industry, she saw a need offering solutions to those looking to expand their knowledge on wellness and balanced living. As a Dr. Health coach she continues spreading knowledge to others and assists expecting moms and families build solid foundations in lifestyle, exercise, attitude and nutrition. She hopes to inspire others through knowledge on health, balance, and connection.
You can follow her at www. How to Find Balance and Moderation The concepts of balance and moderation are often used interchangeably but they are actually very different. Balance As defined by www. Moderation As defined by www. First, balance compares with variety because of the importance of eating a balanced diet from the Food Pyramid. When equality is found between food intake calories taken in to the body and physical exercise caloric expenditure a maintaining of body weight occurs.
If weight loss is desired a diet of low caloric foods such as fruits, vegetables, and grains balanced with an increase in exercise is needed. If weight gain is wanted, then it is recommended to increase caloric intake and continue to exercise at current level.
DO NOT stop exercising. Moderation can be referred to as controlling or regulation of food intake. Next, even though sodium is considered as an essential nutrient, regulating intake of sodium is important. Most people get 8 times that much!
Lastly, moderation in consumption of alcohol is needed to be healthy. Males should not consume more than two drinks daily and females one drink daily. Also, alcohol is high in calories and low in nutrients. Essential nutrients are nutritional elements that must be consumed from food sources. These nutrients should come from food because the body does not have the ability to manufacture the essential nutrients.
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