Those with web access can find new interactive tools to build personalized pyramids that take into account their age, sex and level of physical activity.
Just go to http://www.MyPyramid.gov.
Here are a few key messages:
1 Take a personalized approach to dietary advice and weight management, recognizing one size does not fit all.
2 All foods can fit into a healthful diet if consumed in moderation and balanced with regular physical activity.
3 Pay attention to calorie consumption and your portion size. Find those measuring cups and spoons and check out how much you really eat.
4 Choose plant- based foods (fruits, vegetables, and whole grains) at most meals and snacks. Balance with lean protein (meat, poultry, fish, beans, tofu) and healthful fats (olive oil, avocado, nuts and seeds)
5 Focus on color when you choose produce. Deep colors (such as orange, dark green and purple) have protective nutrients.
6 Create ways to be more physically active. Thirty minutes too overwhelming? Then aim for 10 minute sessions three times a day and include cardio exercise such as walking, along with strength (workout with weights) and flexibility (stretching) activities.
o Plan ahead by packing snacks or mini-meals when you engage in activities. Have a sandwich and fresh fruit handy to have a “picnic” at the Little League game or after swim practice. Start with wholegrain bread or tortilla and fill it with low-fat roast beef, turkey, beans and/or lowfat cheese. Add vegetables for moistness, flavor and variety. Embellish with sliced apples, shredded carrots or spinach leaves.
These are tips by Tracy Taylor who is a Registered Dietitian and Certified Diabetes Educator, Doctors Medical Center in Pinole, California. [http://www.doctorsmedicalcenter.org]
