Page 4 - What to Eat

The MyPyramid shows the amount of daily portions from each food group needed for a range of calorie levels. Locate your calorie level on the chart and find the amount of each food group you need.

Record these amounts on your self-evaluation worksheet.

Meat and Beans

Meat and Beans: The major nutrients found in this group are protein and minerals. It is recommended to choose lean cuts of meat (such as round or loin) and remove skin and visible fat. When eating only plant protein, vary your choices to ensure adequate amino acid intake. Plant protein foods can include beans, tofu, tempeh, peanut butter and other nut butters, and veggie burgers.

Oils

The types of oils or fats a person consumes can impact his or her health. High intakes of trans fat, saturated fat, and cholesterol may increase a person’s risk for unhealthy blood lipid levels, which may also increase risk for cardiovascular disease. Read labels carefully. Please read An Easy Guide to Reading Nutrition Labels handout.

A low-fat diet has consistently been shown to aid in weight management. A few tips about fat:

• Aim to keep cholesterol below 300 mg per day and saturated and trans fat as low as possible.

• Try to get the majority of your fat from polyunsaturated and monounsaturated oils. Polyunsaturated fats include soybean, canola, corn, and safflower oils, fish (like salmon), walnuts, and flaxseed. Monounsaturated fats include vegetable oils like canola, olive, and sunflower oil, as well as nuts.

• Choose low-fat or reduced-fat products such as cheese and salad dressing, instead of the full-fat varieties.

• Check out Facts about Fat for more information.

Vegetables

It is important to choose a variety of vegetables since there is variation in the nutrients that each provides. In general, vegetables are good sources of vitamins, carbohydrates, and water. Subgroups of vegetables include:

• Dark green leafy vegetables (such as spinach): Eat every day!

• Orange vegetables (such as carrots): Eat every day!

• Legumes (dried beans): Eat every day!

• Starchy vegetables (like corn): Eat a few times per week!

• Other vegetables: Eat a few times per week!

Fruits

• Try to choose whole fruit over juice or dried fruit, since these often contain added sugars and extra calories.

• If eating canned fruit, choose fruit canned in 100% fruit juice or water instead of syrup. 

Grains

The grains group is a good source of carbohydrates (including fiber), vitamins and minerals. 

• Whole grains are made from the entire kernel of a grain and include the bran, germ, and endosperm. Whole grains more familiar to Americans include: whole wheat, oats, whole grain corn, popcorn, and brown rice.

• Grain products such as white bread have been refined, a process which strips away the bran and some of the germ. Whole grains are usually a healthier choice because they contain more fiber, calcium, magnesium, and potassium. Aim to make half of your grain servings “whole grains” each day.
  

* A note about whole grains: It is important to look at a food in its entirety when evaluating its health benefits. Many new “whole grain” products have come on the market lately. Whole grain chocolate chip cookies are still cookies that contain extra sugar and fat – not the healthiest choice. Look for whole grain foods that have 2 or more grams of fiber, and three or fewer grams of fat per serving.

Dairy

Consumption of dairy products has been linked to overall improved diet quality and higher bone mineral density. Dairy products can be good sources of many nutrients, particularly calcium, vitamin D, protein, water, and carbohydrate. Whenever possible, choose low-fat or fat-free products, without added sugars. Many lactose free dairy products are available for persons with lactose intolerance. Those who do not consume dairy because of allergies, personal beliefs, or other reasons should make sure to obtain the same nutrients from other foods. Fortified cereals and soy milk can be good sources of calcium.

Discretionary Calories

You will notice “discretionary calories” listed at the bottom of the daily portion chart. This term refers to the remaining amount of calories after accounting for calorie needs for all the food groups. More discretionary calories are available if a person has chosen mainly low calorie foods from the other food groups. Think of discretionary calories as extra calories you can “spend” after “spending” most of your calories on necessities from the food groups. Discretionary calories can be used to:

• Eat more servings from a food group

• Eat higher calorie foods which have added sugars and fats

• Add sugars and fats to foods

• Consume soda or alcohol in moderation

When trying to lose weight, limit your discretionary calories rather than cutting calories from foods in the food groups. 

Losing Weight

When a person’s goal is to lose weight, nutrition professionals typically advise a 250-500 calorie per day deficit, which is achieved through a combination of diet (eating fewer calories) and exercise (burning more calories). Even though a person eats fewer calories, he or she still needs to consume enough nutrients. Thus, a person must eat mostly nutrient dense foods. Many popular diets claim to offer the best way to lose weight. In reality, any diet plan that includes a reduction of calories will cause weight loss. Some plans work better for certain individuals than others, and some plans are more nutritionally sound than others. A registered dietitian can help you find a diet plan most appropriate for you.

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