What Can I Eat Using the Food Pyramid?
First, check out the new Food Guide Pyramid at http://www.mypyramid.gov/pyramid/. Once there, click on “my pyramid plan”. After entering your age, sex, and activity level, you will be shown your specific requirements from each food group. While you are at the pyramid web site, be sure to check out some of their links to learn more about what you can eat for healthy eating.Using a Food Journal
Next, start a food journal to keep track of what you eat. Write down everything you eat and drink for at least three days. A journal is much like a budget. As with spending money, we need to be good stewards of what we put into our bodies. After journaling for three days, compare your diet to your specific “pyramid plan”. Do you have a calcium source? Are you getting enough fruits and vegetables each day? Are you eating more of one food group and not enough of another? You may be surprised to see how much caffeine and sugar you are ingesting, and how little protein, for example.What I Can Eat?: Planning Ahead
Finally, it is time to apply what you have learned. An important step in successfully changing your diet is planning ahead so you know what you can eat. Set aside one night every couple weeks to plan meals and snacks. Be sure to include a balance of grains, protein, dairy, fruits and vegetables in each day’s plan.Jane Brody has written an excellent, easy-to-read book entitled Jane Brody’s Nutrition Book: A Lifetime Guide to Good Eating for Better Health and Weight Control, as well as several cookbooks. Other helpful sources are Prevention magazine’s “Healthy Weeknight Meals in Minutes,” and “The American Heart Association Cookbook.” Go to your library for other books on cooking and meal planning. Beware, though, of any diet plan that requires eliminating a whole food group from your diet. If you want more personalized help, contact a registered dietitian (you can find one in your area by looking on www.eatright.org).
What Can I Eat in Moderation?
Your diet is very important in your recovery, but do not get obsessed with the perfect food, meal or diet. Moderation, variety and a bit of grace go a long way.For Example:
Old Breakfast – waffles and syrup, or blueberry muffin and coffee
New Breakfast – one egg, whole wheat toast, a glass of milk and half a banana
Or
1 Tablespoon of peanut butter on whole wheat toast, and a low fat yogurt
The new breakfast will give you more energy. You will feel refreshed and less depressed each morning. Each meal can be renovated the same way.
What Healthy Foods Can I Choose to Eat?
Give yourself time to adjust and have a list of alternatives. For example, if you are used to snacking on ice cream or cookies at night you might try one serving of cheese and crackers or a high fiber/low sugar cereal and milk. Add to your diet as you take away. Another alternative would be to exchange sparkling water or herbal teas for high sugar juices or soda.Here are some tips for each food group:
- Eat lowfat dairy or dairy alternatives (ex: plain yogurt with fruit salad or soy milk).
- Decrease fried and processed meats. Try to eat more baked, broiled, or grilled fish, chicken, turkey, and lean beef and pork.
- Increase the complex (high fiber) carbohydrates, less simple sugars. For example; eat more brown rice and whole grain breads.
- Eat more fruits and veggies. Experiment with new salads, veggies and dips, and fruit for snacks.
