In this group, you have rice, bread, pasta, and cereal. Eat at least 3 servings of whole grains. For example, eat ½ cup of cooked rice or pasta. Eat one slice of bread or ½ to 1 cup of cooked cereal. Occasionally, eat some muffins, croissants, or donuts.
Vegetables - 4 to 6 Servings and Fruits - 2 to 4 Servings
Fresh or steamed fruits and vegetables add flavor to your meal. Eat cooked or raw vegetables that are equal to ½ cup. Eat a fresh fruit or ½ cup of fruit. Occasionally, consume mayonnaise, butter, or sweet toppings. But if possible, skip these toppings that are rich in calories.
Dairy Products - 2 to 3 Servings
These include cheese, yogurt, and milk. It is healthier to eat reduced or fat-free cheese or milk. In some of your recipes, substitute yogurt for sour cream. One serving of dairy food is the same as 1 cup yogurt or milk (or 1.5 to 2 ounces of cheese).
Eggs, Fish, Nuts, Dry Beans, Poultry, and Meat - 2 to 3 Servings
When it comes to these foods, it is best to broil or bake them. Opt to buy the round or loin cuts of meat as they are the leanest. Season them with spices, herbs, and other fat-free marinades.
Before cooking, take out the skin and fat. One serving of poultry, meat, or fish should be 2 to 3 ounces. 1 tablespoon of peanut butter or ¼ cup cooked beans is the same as an ounce of lean meat.
Sweets, Fats, and Oils – Use Sparingly
Health experts do not recommend eliminating a particular food group in your daily diet, and this includes oils, sweets, and fats.
Your age, gender, and body tye determine the amount of calories you should ingest daily. If you are not active, the calorie need of your body decreases up to 600 calories a day.
As you maintain a healthy diet, do not forget to exercise. And while you’re at it, consider buying yourself a comprehensive health insurance plan. At Roper Insurance Services, our mission is to ensure that we protect are clients and offer them policies that they can afford. Learn more about our products and services by calling our agency at (828) 697-6709. You can also request for a free quote by CLICKING HERE.