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The Healthy Eating Pyramid: Pathway Toward Good Health And Long Life

Last Updated: February 27, 2018 - Leave a Comment

Index of Content

  • 1 The good news about the new MyPyramid:
  • 2 Bad news about the MyPyramid:
  • 3 According to a new dietary guideline released early in January of 2005:
  • 4 Some highlights of the Healthy Eating Pyramid are outlined below:
  • 5 More Healthy Tips:

Do you ever wonder what happened to the Food Guide Pyramid?

The Food Guide Pyramid was created more than ten years ago by the U.S. Department of Agriculture. The Pyramid illustrated what the USDA said were the elements of a healthy diet. The Pyramid was taught in schools, appeared in the media and brochures, on cereal boxes and food labels. It seemed like the absolute final word on what we should really eat.

The Food Guide Pyramid is now like a fairytale. It did not point the way toward healthy eating. We are told now the Food Guide Pyramid was based on shaky scientific evidence. It still has not changed over the years to reflect major advances in our understanding of the connection between diet and good health.

Recently, the USDA retired the old Food Guide Pyramid and replaced it with MyPyramid, a new symbol and “interactive food guidance system. This revision is basically the old Pyramid turned on its side.

Healthy Diet Pyramid

The good news about the new MyPyramid:

• It tears apart and buries the flawed Pyramid.

Bad news about the MyPyramid:

• The new MyPyramid does not give us enough information to help us make informed choices about our diet and long-term health.

• It continues to recommend foods that are not essential to good health.

• The food quantities recommended may even be detrimental to our overall health.

So…..what do we eat to become and stay healthy?

According to a new dietary guideline released early in January of 2005:

• We are to continue to concentrate on controlling weight;

• Fats were once considered bad. The new guidelines emphasize low intake of Trans fats and to limit our saturated fats. There is not an artificially low cap on fat intake. The latest advice recommends getting between 20% and 35% of daily calories from fats. The new guidelines also recognize the potential health benefits of monounsaturated and polyunsaturated fats;

• Complex carbohydrates was a term used in the past that has little biological meaning;

• The new guidelines advise Americans to limit sugar intake and stress the benefits of whole grains;

• The guidelines suggest eating half of our grains as refined starch, although refined starches behave like sugar, add empty calories, have adverse metabolic effects, and increase the risks of diabetes and heart disease.

• The guidelines lump together red meat, poultry, fish, beans and soy products and tell us to judge these protein sources by their total fat content. This means to make choices that are lean, low-fat, or fat-free. This advice ignores the evidence that these foods have different types of fats. It also leaves out evidence that replacing red meat with a combination of fish, poultry, beans, and nuts offers numerous health benefits.

So…..if we follow this new dietary guideline we still may not be eating “right,” according to the Harvard School of Public Health. The Harvard School of Public Health nutrition experts created the “Healthy Eating Pyramid.” It is based on the best available scientific evidence about the links between diet and health.

The Healthy Eating Pyramid is based on daily exercise and weight control. Evidence proves daily exercise and weight control influences your chances of staying healthy. They also stress what and how you eat and how your food affects you.

Some highlights of the Healthy Eating Pyramid are outlined below:

• Whole grain foods (at most meals).

• Plant oils: Good sources of unsaturated fats include olive, canola, soy, corn, sunflower, peanut, and other vegetable oils and fatty fish such as salmon.

• Vegetables (in abundance) and Fruits (2 to 3 times per day).

• Fish, poultry, and eggs (0 to 2 times per day). Eggs which have been a long time noted as being “bad for you” because they contain fairly high levels of cholesterol aren’t as bad as once thought to be. An egg for breakfast is much healthier than a bagel made from refined flour.

• Nuts and Legumes (1 to 3 times) are excellent sources of protein and contain healthy fats.

• Dairy or Calcium Supplement (1 to 2 times) Dairy products have been American’s main source of calcium. Cheese has also been another popular choice for calcium needs. Try to stick with no-fat or low-fat products. If you don’t like dairy products, calcium supplements are the way to go.

• Red meat and butter (use sparingly): If you eat red meat every day, switch to fish or chicken several times a week to improve cholesterol levels. Switching from butter to olive oil will also improve cholesterol levels.

• White rice, white bread, potatoes, white pasta, soda, and sweets (use sparingly): This group of foods can cause fast and furious increases in blood sugar that can lead to weight gain, diabetes, heart disease, and other chronic disorders.

• Multiple vitamins: Taking a daily multivitamin, multimineral supplement offers a nutritional backup. They do not replace healthy eating or make up for unhealthy eating. A standard, store-brand, RDA-level is fine. Look for one that meets the requirements of the U.S. Pharmacopeia, an organization that sets standards for drugs and supplements.

• Alcohol (in moderation): Many studies suggest that having an alcoholic drink a day lowers the risk of heart disease. For men: 1 to 2 drinks a day. For women: One drink a day.

The Healthy Eating Pyramid certainly summarizes the information I personally have been reading recently as the best dietary information available to us. It is not something set into stone because nutrition researchers will continue to turn up new information in the years ahead. The Healthy Eating Pyramid will change to reflect the new evidence.

The Healthy Eating Pyramid is not the only up-to-date guide for eating healthy. It does take advantage of more extensive research and offers a broader guide that is not based on a specific culture, such as the Asian, Latin, Mediterranean and vegetarian pyramids.

To sum it all up to the number one tip for eating for improving your health would be eating foods that have a lot of vitamins and minerals as well as foods that are not high in fat. Exercise moderately.

More Healthy Tips:

• Find the strong points and weak points in your current diet and improve in those areas where you are weak.

• Make small, slow changes.

• Keep track of your food intake by writing down what you eat and drink every day. Use this record to help you see where you need to improve.

• If you have medical problems talk it over with your doctor or a nutritionist before making any significant changes.

• Good nutrition does not come in a pill. Get your doctor’s recommendations on vitamins and mineral supplements. Your body will benefit the most from eating healthy foods.

• Eat a variety of foods, and learn to try new foods.

• Prepare your meat either by baking, grilling or broiling rather than frying. Take the skin off chicken before eating. Eat fish at least once a week.

• Cut back on extra fat like butter, margarine, sour cream and salad dressings.

• Eat plenty of fruits and vegetables with your meals and snacks.

• Drink no- or low-calorie beverages like water, unsweetened tea, and diet soda.

• Exercise moderately daily.

Balanced nutrition and regular exercise are good for your health if your weight never changes. Don’t be discouraged because you don’t lose weight after months of regular exercise. The regular exercise offers you a multitude of benefits toward keeping you healthy.

Filed Under: Diet Plans

Fitness Model Diet Plan & Meal Phases on Daily Basis

Last Updated: February 27, 2018 - Leave a Comment

Index of Content

  • 1 Fitness Model Meal Phases
    • 1.1 Meal Phase 1
    • 1.2 Meal Phase 2
    • 1.3 Meal Phase 3
    • 1.4 Meal Phase 4

Becoming a model is never as easy as it looks, let alone becoming a fitness model.  To become a fitness model one must have absolute self-discipline and further on should also have restraint over what one consumes.

It is said that a diet of a person contributes to approximately 60% of the whole regime while exercising in itself would produce about a 40% change. So, to become a fitness model, one must follow an absolutely strict schedule.

There are usually 2 parts to becoming a fitness model. A well-balanced mix of cardiovascular workout and weight-lifting.

The second part of becoming a fitness model is to follow a good Diet plan, and this is what we are going to discuss in this article.

Any good dietary plan oriented for peak-performance and fitness would have a low-calorie count and a high protein count. Also, it has to be kept in mind to keep hydrating yourself regularly, at least 4 liters of water is recommended throughout the day. And while the workout is an obvious part of the schedule, High-Intensity Interval Training (HIIT) should be included in the daily routine. Here is a 30-day dietary guide for you to follow to become a fitness model.

Firstly, calculate How much calories you take in, you first have the figure out your Total Daily Energy Expenditure which was devised by Mifflin St. Jeor. It is defined differently for both men and women, but here we would be focussing on the equation specifically derived for women:

TDEE = 10 x weight (Kilograms) + 6.25 x height (centimetres) – 5 x age (years) – 161

For Moderately active person (exercise 3-5 days a week) = TDEE x 1.55

Fitness Model Meal Phases

Fitness Model Meal Phases

It is usually advised to get 40 percent each of your fat intake from proteins and complex carbohydrates while getting the other 20 percent from healthy fats. But, usually, the ratio can be changed to 40:30:30 ratio to fit your own needs. Here we will be specifically defining 4 meal phases to help you get started. Each meal phase consists of 6-7 meal plans and helps you reduce calorie intake while keeping the protein intake at a steady level. It is also necessary to keep your meals light and spaced out so that you take in the minimum calorie required while having a sensation of being full all the time.

Meal Phase 1

  • Meal 1: The first meal of the day would usually just consist of protein shake.
  • Meal 2: The second meal of the day should be set up at around as a second breakfast and would include 175grams of low-fat yogurt and 2 rice cakes (or 2 crispy sweet snacks of your own choice.
  • Meal 3: Meal 3 would be a bit heavier, consisting of 100-150grams of a grilled skinless chicken couple with a ½ cup of hash browns and 1 cup of steamed broccoli.
  • Meal 4: Repeat the first meal of the day buys having a protein shake again.
  • Meal 6: This can be called a pre-dinner meal which would include 6 scrambled egg whites, a cup of spinach, 2 pieces of whole wheat bread, 2 avocados and 2 tablespoons of salsa.
  • Meal 5: Lean ground chicken coupled with spinach and a tablespoon of salsa to make a tasty and low on calorie salad.

Meal Phase 2

  • Meal 1: We’ll start with 5 scrambled egg whites and ½ cup of berries for breakfast
  • Meal 2: We’ll shortly follow the breakfast with a nutritious protein shake.
  • Meal 3: It’s more of a brunch meal that would have 100 grams of baked fish (mahi-mahi), ½ a cup of quinoa and 1 cup of green beans.
  • Meal 4: The lunch will consist of a lean chicken patty, 2 cups of spinach and 1 sweet potato.
  • Meal 5: We’ll switch back to scrambled egg whites (5), 1 cup of spinach, 2 whole-wheat pieces of bread, 2 slices of avocado and 2 tablespoons of salsa as dressing
  • Meal 6: A snack before the dinner can include chicken meatballs, 150 grams of it and mustard sauce (or any low-calorie sauce) for dipping.
  • Meal 7: 150grams of ground chicken coupled with 1/3 cup of black beans, 2 cups of steamed greens and 1-2 tablespoon of salsa as dressing.

Meal Phase 3

  • Meal 1: Start your day with a protein shake.
  • Meal 2: Follow it up with a small apple and 150grams of low-fat yogurt.
  • Meal 3: Baked potatoes with 100grams of grilled or steamed chicken and 2 cups of spinach
  • Meal 4: Protein Shake as a meal replacement.
  • Meal 5: 5 scrambled egg whites along with 100grams of hash browns and 2 tablespoons of salsa as dressing.
  • Meal 6: About 100grams of Low-fat paneer and 1 piece of whole-wheat toasted bread.
  • Meal 7:  150 grams of chicken meatballs and any sauce of your choice for dipping.

Meal Phase 4

This particular meal includes and starts with a heavy breakfast but that is dependent on the fact that you have hit the gym in the morning or not. If you have, this one is for you.

  • Meal 1: 4-5 Scrambled egg whites with a cup of spinach, 1/3 cups of uncooked oatmeal, a cup of coffee to re-energize you and at least 250mL of water.
  • Meal 2: You can choose from 2 options available in this, either pick up 150 grams of low-fat yogurt and 1 medium apple or you could have a meal replacement protein shake.
  • Meal 3: 150 grams of grilled chicken along with a medium sweet potato (steamed or baked) along with a cup of steamed beans.
  • Meal 4: Protein shake as a meal replacement.
  • Meal 5: Can be considered as a pre-dinner meal, and will be quite a heavy one. A burger made from extra-lean ground chicken which would further include 1 whole-wheat bun, 2-3 slices of avocado, some tomato and onion slices with a layer of lettuce.
  • Meal 6: We’ll end on a light note for the dinner with 4 scrambled egg whites, a cup of spinach, a small salad and 1/3 cup of oatmeal.

Filed Under: Supermodel

Dr. Leslie’s 10-Minute 10+10 Rainbow Chopped Salad for Weight Loss

Last Updated: February 27, 2018 - Leave a Comment

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Filed Under: Diet Plans, Weight Loss

Best Weight Loss Programs for Combating Fat

Last Updated: February 27, 2018 - Leave a Comment

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Filed Under: Diet Plans, Weight Loss

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The Healthy Eating Pyramid: Pathway Toward Good Health And Long Life

The Healthy Eating Pyramid: Pathway Toward Good Health And Long Life

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  • Fitness Model Diet Plan & Meal Phases on Daily Basis
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  • Best Weight Loss Programs for Combating Fat
  • Aurel Shares How Successfully Lose Weight Up To 11 lbs – Diets & Healthy

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