10 | Healthy Living
PYRAMIDTHE FOOD
EATING A VARIETY OF FOODS IS A VERY IMPORTANT ASPECT OF A HEALTHY LIFESTYLE. YOUR DIET NEEDS TO BE
COLORFUL AND NUTRITIOUS, BUT NOT ALL FOODS ARE CREATED EQUAL. THE FOOD PYRAMID IS A VISUAL WAY
FOR YOU TO REMEMBER WHICH FOODS YOU SHOULD EAT MORE OF (LISTED AT THE BOTTOM OF THE PYRAMID)
AND WHICH SHOULD BE LEFT FOR SPECIAL OCCASIONS (LISTED AT THE TOP OF THE PYRAMID).
Limit the fats and sugars added to foods in cooking or at the table. Examples include butter,
FATS,
margarine, gravy, salad dressing, sugar and jelly. Foods that are high in sugars — candy, sweet
OILS AND
desserts, cakes and nondiet soft drinks — should be eaten rarely, if at all. If you need to use a fat
SWEETS
in cooking, use a healthier fat (such as olive oil or canola oil).
Choose lean meat, poultry without skin, fi sh and dry beans often. Always broil, roast or
MEAT,
bake meat instead of frying. Healthy omega-3 fatty acids, which play a crucial role in brain
POULTRY,
function, are found in some fatty fi sh. The best sources are salmon, mackerel, herring
FISH, NUTS
and coldwater trout.
AND DAIRY
Tree nuts and seeds contain healthy fats and fi ber, but you should eat them in
moderation, since they are high in calories. Choose low-fat milk and cheeses, and
non-fat yogurt. Always read labels when you’re making your selection at the grocery
store. Live yogurt contains live cultures (also called probiotics or benefi cial
bacteria) to fi ght bad bacteria, aid digestion and help metabolize food.
For cancer-fi ghting, heart-healthy antioxidants, choose fresh fruits, 100%
FRUIT
fruit juices, and fruit that is frozen, canned (in its own juice) or dried.
AND
Berries are full of antioxidants, and kiwifruit, oranges and apples have
VEGGIES
vitamins C and E.
Different types of fruits and vegetables provide different nutrients,
so make sure you eat a variety. Dark green leafy vegetables (such
as broccoli, spinach and kale) are great sources of vitamin K to
enhance brain function. They’re also loaded with lutein and other
antioxidant carotenoids. Cooked tomatoes release lycopene to
help prevent free-radical damage. Eat legumes several times
a week, as they are especially good sources of vitamins,
minerals and protein.
Organically grown fruits and vegetables are higher in nutrients,
and are becoming more widely available and less expensive.
To get the fi ber you need, choose several servings a day of foods
CEREAL,
made from whole grains. They contain B vitamins and folic
RICE, PASTA
acid, essential for good health. Whole grains are also high
AND
in complex carbohydrates, which help you feel fuller and
BREAD prevent overeating. Watch the fat and sugars you add as
spreads, seasonings or toppings.
Visit www.mypyramid.gov for more information.
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