- DAILY FOOD SELECTION
You need more than 40 different nutrients for good health and no single food supplies them all, so your daily food selection should include:
. Bread and other whole grain products (staples)
. Fruits
. Vegetables
. Daily products
. Meat, poultry, fish
. Legumes - peas and nuts
- ENJOY PLENTY OF WHOLEGRAIN, FRUITS AND VEGETABLES
Do you eat 2 – 4 servings of fruits and 3 – 5 servings of vegetables each day? If you don't, try eating more of these each day. Buy those in season- they are cheaper...
- MAINTAIN A HEALTY WEIGHT
The weight that is right for you depends on many factors, including your sex, height, age and heredity. Excess body fat increase your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancers and other illnesses.
- EAT MODERATE PORTIONS!
If you keep the portion sizes reasonable, it is easier to eat the foods you want and stay healthy.
- EAT REGULAR MEALS
Skipping meals can lead to out –of -control hunger, often resulting in overeating.
- KNOW YOUR DIET PITFALLS
To improve your eating habits, you first have to know what is wrong with them.
- MAKE CHANGES GRADUALLY
Don"t expect to totally change your eating habits overnight. Begin to correct excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits.
FOODS GROUPS AND SERVINGS FOR HEALTHY EATING
1. STAPLES (6-9 SERVINGS PER DAY)
At least half of the serving should be from whole grains. These are great to get enough fibre, vitamins and beneficial minerals in the diet. Fibre helps to keep your digestive system healthy and can help control cholesterol levels.
GOOD CHOICES INCLUDE:
1/2 cup cooked yam, dasheen or potato
1 slice whole wheat bread
1/2 cup brown rice
1 cup whole grain cereal
1/2 cup oats
6 small round or 4 square crackers
POORER CHOICES INCLUDE:
White bread
Pre-sweetened cereal
Doughnuts, cakes and cookies
2. LEGUMES (2 SERVINGS PER DAY)
The richest source of plant protein, high in fibre, minerals and vitamins.
Good choices include
1/2 cup dry beans such as lentils
1 oz. nuts
Poorer choices include
Canned pork and beans
3. VEGETABLES (3 OR MORE SERVING PR DAY)
Good sources of vitamins A, mineral and fibre.
Good choices include:
Half a cup of carrots
Christophene and "greens” such as callaloo, spinach, and lettuce have few calories per serving.
4. FRUITS (2 OR MORE SERVING PER DAY)
Good sources of vitamins, minerals, fibre and water
Good choices include:
1 medium mango
1/2 cup of juice
1/2 grapefruit
Poorer choices include:
Canned fruits made with syrup
Desserts such as apple pie and peach cobbler
5. FOOD FROM ANIMALS (2 OR MORE SERVINGS PER DAY)
It is possible to get all the protein you need from plant sources (dry beans and nuts), but many people prefer to eat meat, fish and eggs as their main protein source.
Good serving choices include:
3 ounces fresh fish
2 ounces cooked lean meat
One small baked chicken breast (3 ounces)
One cup of low fat milk
2 slices of cheese
1 cup yogurt
2 ounces salt fish
Poorer choices include
Milk shakes
Ice cream sundaes
Processed cheese spreads
Fried chicken
Fish sticks
Red meat large with large amounts of fat
Processed lunch meats, hot dogs and sausages
6. FATS AND OILS (3 SERVINGS PER DAY)
Healthy polyunsaturated fats and mono –unsaturated fats such as fish oil, canola oil olive oil are recommended in the diet daily. Saturated fats found in meats and artificial trans-fats found in processed foods are bad for your health.
Good choices include
1 teaspoon of olive oil, margarine or butter for cooking
11/2 teaspoons peanut butter
Poorer choices include
Deep fried anything
Fast foods
TYPICAL MEAL AND PORTION SIZES
3 ounces meat-1 serving is about the size of a deck of cards
1 cup pasta-1 serving is about the size of a tightly closed fist
2 cups leafy green vegetables-1 serving is about the size of 2 closed fists
2 ounces cheese-1 serving is about the size of 2 dominoes
COOKING FOR HEALTHY EATING
. Meats should be baked, boiled or carefully grilled. NOT FRIED
. Vegetables should be eaten raw, lightly steamed or cooked in a microwave. NOT BOILED
. A quick sauté in olive oil is better than cooking vegetables in butter or margarine
WHAT NOT TO EAT FOR A HEALTHY BALANCED DIET
Excess sugar: desserts, candy etc.
Excess fats: junk foods, fatty meals, fried foods
Excess calories: sugary foods, heavy sauces, gravies and large portions
Excess sodium (salt): processed foods, prepackaged meals, canned soups and vegetables
ONLY USE 1 TEASPOON OF SALT PER DAY
BON APPETIT!
On behalf of the W.I.W.A group of companies, i would like to thank
Ms. Sybil R. Phillip
Specialist In Nutition & Diet Therapy
for providing the necessary information for this website.
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