HEALTHY CHANGES:
4 Steps Towards Overall Health

Step 1:
Understanding Your "Total Health"

Step 2:
Make the Commitment

Step 3:
Assessment & Goals

Step 4:
ACTION TOOL RESOURCE CENTER

Mental/Emotional Health
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Spiritual Health
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Step 4: RESOURCE TOOL CENTER

PHYSICAL HEALTH: Fruits and Vegetables, Carbohydrates, Sodium, Fats and More


The Dietary Guidelines for Americans, 2005, gives science-based advice on food and physical activity choices for health.

Read more: Dietary Guidelines report

What is a "Healthy Diet"?
The Dietary Guidelines describe a healthy diet as one that

The recommendations in the Dietary Guidelines and in MyPyramid are for the general public over 2 years of age. MyPyramid is not a therapeutic diet for any specific health condition. Individuals with a chronic health condition should consult with a health care provider to determine what dietary pattern is appropriate for them.

MyPyramid Plan can help you make healthier food choices from every food group and find your balance between food and physical activity. MyPyramid replaces the Food Guide Pyramid. It is available from the U.S. Department of Agriculture (USDA) at www.mypyramid.gov

What are the food groups?
The food groups we are referring to categorize foods into major groups:


Grain Group

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. For a complete listing of what is included in the grain group, how much grain you need, and the health benefits of grains go to MyPyramid grain section. Inside the Pyramid - Grains


Vegetable Group

Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. For a complete listing of what is included in the vegetable group, how much you need, and the health benefits of vegetables go to MyPyramid vegetable section. Inside the Pyramid - Vegetables

Fruit Group

Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. For a complete listing of what is included in the fruit group, how much you need, and the health benefits of fruits go to MyPyramid fruits section. Inside the Pyramid - Fruits


Milk Group

All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat. For a complete listing of what is included in the milk group, how much you need, and the health benefits of milk products go to MyPyramid milk section. Inside the Pyramid - Milk

Meat & Beans Group

All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. For a complete listing of what is included in the meat and beans group, how much you need, and the health benefits, and vegetarian choices go to MyPyramid meat and beans section. (Also get more information about dry beans and peas.)
Inside the Pyramid - Meat & Beans

Oils

Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. For a complete description of what is considered oil, the difference between oil and solid fat, and why its important to consume oils go to MyPyramid oils section.
Inside the Pyramid - Oils

Food Intake Patterns

The suggested amounts of food to consume from the basic food groups, subgroups, and oils to meet recommended nutrient intakes at 12 different calorie levels. Nutrient and energy contributions from each group are calculated according to the nutrient-dense forms of foods in each group (e.g., lean meats and fat-free milk). The table also shows the discretionary calorie allowance that can be accommodated within each calorie level, in addition to the suggested amounts of nutrient-dense forms of foods in each group.

Read more:
Food Intake Patterns: MyPyramid.gov


Generate Your Personalized MyPyramid Plan
To calculate the amount of each food group you need daily, enter your information here.
MyPyramid Plan


Carbohydrates

Most foods contain carbohydrates, which the body breaks down into simple sugars - the major source of energy for the body. There are two major types of carbohydrates in foods: simple and complex.

Simple Carbohydrates
These are also called simple sugars. Simple sugars are found in refined sugars, like the white sugar you'd find in a sugar bowl. If you have a lollipop, you're eating simple carbohydrates. But you'll also find simple sugars in more nutritious foods, such as fruit and milk. It's better to get your simple sugars from food like fruit and milk. Why? Because they contain vitamins, fiber, and important nutrients like calcium. A lollipop does not.

Complex Carbohydrates
These are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex carbohydrate foods are better choices than others. Refined (say: ree-find) grains, such as white flour and white rice, have been processed, which removes nutrients and fiber. But unrefined grains still contain these vitamins and minerals. Unrefined grains also are rich in fiber, which helps your digestive system work well. Fiber helps you feel full, so you are less likely to overeat these foods. That explains why a bowl of oatmeal fills you up better than sugary candy that has the same amount of calories as the oatmeal.

So which type of carbs should you eat? Both can be part of a healthy diet.

How the Body Uses Carbohydrates
When you eat carbohydrates, the body breaks them down into simple sugars. These sugars are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy.

When this process goes fast - as with simple sugars - you're more likely to feel hungry again soon. When it occurs more slowly, as with a whole-grain food, you'll be satisfied longer. These types of complex carbohydrates give you energy over a longer period of time.

The carbohydrates in some foods (mostly those that contain a lot of simple sugars) cause the blood sugar level to rise more quickly than others. Scientists have been studying whether eating foods that cause big jumps in blood sugar may be related to health problems like diabetes and heart disease. You're probably already on the right track if you are limiting simple sugars (such as candy) and eating more complex carbohydrates (like vegetables, oatmeal, and whole-grain wheat bread).

Read more:
Carbohydrates: MedLinePlus
 Types of Carbohydrates: American Diabetes Association


Sodium

Sodium is an element that the body needs to function properly. The body uses sodium to regulate blood pressure and blood volume. Sodium is also critical for the functioning of muscles and nerves. Sodium occurs naturally in most foods. The most common form of sodium is sodium chloride, which is table salt. Milk, beets, and celery also naturally contain sodium, as does drinking water, although the amount varies depending on the source. Sodium is also added to various food products. Some of these added forms are monosodium glutamate, sodium nitrite, sodium saccharin, baking soda (sodium bicarbonate), and sodium benzoate. These are ingredients in condiments and seasonings such as Worcestershire sauce, soy sauce, onion salt, garlic salt, and bouillon cubes. Processed meats, such as bacon, sausage, and ham, and canned soups and vegetables are all examples of foods that contain added sodium. Fast foods are generally very high in sodium.

Sodium Guidelines Set by the FDA

The FDA and USDA state that a food that has the claim "healthy" must not exceed 360 mg sodium per reference amount. "Meal type" products must not exceed 480 mg sodium per reference amount.

Dietary sodium is measured in milligrams (mg). Table salt is 40% sodium; 1 teaspoon of table salt contains 2,300 mg of sodium. The National Research Council of the National Academy of Sciences recommends 1,200 to 1,500 mg of sodium each day for adults. Persons with high blood pressure should have no more than 2,300 mg of sodium a day.

Take the Sodium Intake Quiz
Here's a quick quiz to help you see how much sodium you consume.
Sodium Intake Quiz: American Heart Association

Read more:
Sodium in Your Diet: MedLinePlus


Fats

Fat is one of the three nutrients (along with protein and carbohydrates) that supply calories to the body. Fat provides 9 calories per gram, more than twice the number provided by carbohydrates or protein. Fat is essential for the proper functioning of the body. Fats provide essential fatty acids, which are not made by the body and must be obtained from food. The essential fatty acids are linoleic and linolenic acid. They are important for controlling inflammation, blood clotting, and brain development.

Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Fats are also an important energy source. When the body has used up the calories from carbohydrate, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat.

Healthy skin and hair are maintained by fat. Fat helps the body absorb and move the vitamins A, D, E, and K through the bloodstream.

FOOD SOURCES OF FAT
Saturated Fats - These are the biggest dietary cause of high LDL levels ("bad cholesterol"). When looking at a food label, pay very close attention to the percentage of saturated fat and avoid or limit any foods that are high. Saturated fat should be limited to 10% of calories. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils -- coconut, palm, and palm kernel oils. (Note: Most other vegetable oils contain unsaturated fat and are healthy.)

Unsaturated Fats - Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories, so you still need to limit them. Most (but not all!) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.) There are two types of unsaturated fats:

Trans Fatty Acids - These fats form when vegetable oil hardens (a process called hydrogenation) and can raise LDL levels. They can also lower HDL levels ("good cholesterol"). Trans-fatty acids are found in fried foods, commercial baked goods (donuts, cookies, crackers), processed foods, and margarines.

Hydrogenated and Partially Hydrogenated Fats - This refers to oils that have become hardened (such as hard butter and margarine). Partially hydrogenated means the oils are only partly hardened. Foods made with hydrogenated oils should be avoided because they contain high levels of trans fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.)


Too Much Fat in the Diet?
Eating too much saturated fat is one of the major risk factors for heart disease. A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese (another risk factor for heart disease and some types of cancer). A large intake of polyunsaturated fat may increase the risk for some types of cancer. Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors.

Wise Choices for a Healthy Diet

Children under age 2 should NOT be on a fat-restricted diet because cholesterol and fat are thought to be important nutrients for brain development.

It is important to read the nutrition labels and be aware of the amount of different types of fat contained in food. If you are 20, ask your health care provider about checking your cholesterol levels.

Read more:
Medical Encyclopedia - Fat: MedLinePlus
Fats &Cholesterol: Harvard School of Public Health
Know Your Fats: American Heart Association

 

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Almost Everyone Needs to Eat More Fruits and Vegetables.
A growing body of research shows that fruits and vegetables are critical to promoting good health. To get the amount that's recommended, most people need to increase the amount of fruits and vegetables they currently eat every day.