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How to Make Healthy Food Choices
Remember the nutrition posters of your youth? "PROTEIN" announced the first food group, with a picture of a steak and fried chicken. "VEGETABLES AND FRUIT" said the second, with an illustration of a potato smothered with butter and a fruit cocktail. "DAIRY" said the third, as two fried eggs looked up at a bottle of whole milk. "BREADS AND CEREALS" then appeared with a slice of white bread and a bowl of indistinguishable breakfast cereal. That was then.
Food Composition
Today, the emphasis of nutrition education is shifting from the four basic food groups to food composition and how food influences health. Research shows that diets rich in complex carbohydrates and low in cholesterol and saturated fats may reduce our risk of heart disease and many types of cancer. We still need to eat a variety of foods from the four basic food groups, but the preferred choices within those food groups are changing.
Protein
Protein is found in meat, poultry, fish, eggs, nuts, and dried peas and beans (legumes). Protein is also present in dairy products. To get the protein your body needs (44-63 grams per day for adults), without taking in unnecessary fat and cholesterol, select lean cuts of meat, poultry without skin, fish, legumes, and low- or non-fat dairy products.
Complex Carbohydrates
Complex carbohydrates are abundant in fresh fruits and vegetables, in whole grain breads and cereals, and in legumes. Unlike processed fruits and vegetables and refined (white) flours, these foods are also high in dietary fiber. Adequate dietary fiber has been linked with a reduced risk of some cancers, and may also be beneficial for people who are trying to control their weight.
Fats
Fats are essential to sound nutrition, but total fat intake should be limited to no more than 30% of your daily caloric intake. Animal fats (found in "marbled" meat, butter, lard and whole milk products) and other saturated fats (like coconut and palm oil) should be limited. Saturated fats increase cholesterol in the blood; a major risk factor for coronary disease; and may also contribute to some cancers. Better choices are vegetable oils (safflower, sunflower, canola, corn, etc.), margarine, and low- or non-fat dairy products.
Nutrition News
The good news is that by taking charge of your own nutrition, you can improve your health while reducing your risk of "lifestyle" diseases like cancer and heart disease. The new nutrition isn't saying goodbye to the four basic food groups, it's helping us understand how to make better nutritional choices from the foods we eat.
© 1990 PARLAY INTERNATIONAL