Recommendations from These Food Groups

Although I do blog about diabetes most of the time (a subject matter that is very important to me), I am going to post the recommendations from these food groups:

Grains

-Make half of your grains whole.
-Eat at least 3 oz. of wholegrain cereals, breads, crackers, rice, or pasta every day.
-1 oz. is about one slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal or pasta.

Vegetables

-Vary your vegetables.
-Eat more dark-green vegetables such as broccoli, spinach and other dark leafy greens.
-Eat more orange vegetables such as carrots and sweet potatoes.
-Eat more dry beans and peas such as pinto beans, kidney beans and lentils.

Fruits

-Focus on fruits.
-Eat a variety of fruit.
-Choose fresh, frozen, canned or dried fruit.
-Limit how much fruit juice you drink.

Milk

-Consume calcium-rich foods.
-Pick low-fat or fat-free when you choose milk, yogurt, and other milk products.
-If you don't or can't consume milk, choose lactose-free products or other calcium sources, such as fortified foods and beverages.

Meats and Beans

-Go lean with protein.
-Choose low-fat or lean meats and poultry.
-Bake it, broil it or grill it.
-Vary your protein regimen; choose more fish, beans, peas, nuts and seeds.

For a 2,000 calorie diet, you need the amounts below from each food group:

-Grains: Eat 6 oz. daily.
-Vegetables: Eat 2 1/2 cups every day.
-Fruits: Eat 2 cups every day.
-Milk: Get 3 cups every day.
-Meats and Beans: Eat 5 1/2 oz every day.

Fats, Sugars, and Salt (or Sodium) Limitations

-Make the most of your fat sources from fish, nuts, and vegetable oils.
-Limit solid fats such as butter, stick margarine, shortening and lard as well as foods that contain these ingredients.
-Check the Nutrition Facts label to keep saturated fats, trans fats and sodium low.
-Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, nutrients.

Keeping the Balance with Food and Exercise

-Stay within your daily calorie need.
-Be physically active for approximately 30 minutes most days of the week.
-At least 60 minutes a day of physical activity may be needed to prevent weight gain.
-For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required.
-Children and teenagers should be physically active for 60 minutes every day or most days.