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Making the USDA Guidelines Work for You |
One year after the release of the 2005 USDA Dietary Guidelines, consumers are still being bombarded with puzzling health advice. Whether it’s “vary” this or “reduce intake” of that, one thing is certain: when it comes to dietary recommendations, making the right choices is more confusing than ever.
Family nutrition expert Dr. Lisa Hark, author of the new book “The Whole Grain Diet Miracle” (DK Publishing, 2006) and Director of the Nutrition Education Program at the University of Pennsylvania School of Medicine offers ideas for tangible, realistic food choices that put the guidelines into action.
“It may seem daunting, but following the USDA Dietary Guidelines doesn’t have to be complicated,” said Dr. Hark. “Eating a variety of foods from all of the basic food groups and finding quick ways to prepare them can make it easy to fulfill the guidelines’ daily recommendations.” Hark recommends stocking up on favorite foods from each food group that are easy to eat at home or on the go.
* Grains: A bowl of instant oatmeal is an easy way to eat whole grains. Oats have more protein than most other grains and are a source of soluble fiber, which may help reduce cholesterol.
* Fruits: Starting your day with an 8-ounce serving of 100 percent orange juice is one way to meet half of the USDA’s daily fruit recommendations, based on a 2,000 calorie diet. Orange juice, which contains vitamin C, folate and potassium, is one of the most nutrient-rich beverages around.
* Vegetables: Spinach is an excellent source of vitamin A and provides a significant amount of iron. Keep a bag of frozen spinach in the freezer; it can be steamed or microwaved in minutes as a side dish or addition to your favorite recipe.
* Milk: With many of the same nutrients as milk, yogurt is easier to digest and beneficial for the digestive tract. Recommended in the MyPyramid Plan, low-fat yogurt makes a great portable snack that delivers calcium.
* Meats and Beans: For an inexpensive source of protein and fiber, keep dried lentils in the cupboard. Low in calories and fat, lentils cook more quickly than other dried legumes and lend themselves to a variety of soups, salads and side dishes.
* Oils: Choose healthy fats, from convenient sources such as nuts, for a handy way to satisfy your appetite. Almonds or walnuts are easy to take on the go -- a handful makes a great afternoon snack.
When it comes to following the USDA Dietary Guidelines, Dr. Hark’s practical approach makes it simple. Stock up on convenient foods offering good nutrition to achieve a healthier diet.
For more on healthy eating, visit www.floridajuice.com. - ARA |
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