Step 19

Ruthie’s Step 19. .You need balance!

Follow a calorie-reduced life style change, but a balanced diet that provides for as little as one or two pounds of weight loss a week. Be sure to include at least five servings a day of fruits and vegetables, along with whole grains, lean meat and low fat dairy products. It's just common sense. Most important, healthy.

What you need to balance it! From the Pyramid
Fats, Oils, go easy. The guideline here is to limit how much salad dressing, oil and other fats. Very sparing folks!

Milk, Yogurt and Cheese, 2 to 3 servings a day. One serving (one and one-half ounces) of cheese. A serving of milk or yogurt is one cup.

Vegetables 3 to 5 servings a day. One cup servings of leafy-green veggies like spinach, kale or collard greens. Half a cup for veggies like green beans, carrots and brussels sprouts. A small (6-ounce) glass of tomato or other vegetable juice works too.

Meat, Poultry, Fish, Eggs and Nuts, 2 to 3 servings a day. Three ounces of meat, fish or poultry. A 1 1/2 cup portion of cooked beans make a great stand-in for three ounces of meat.

Fruit 2 to 4 servings a day, half a cup servings, whole fruits and a small (6-ounce) glass of juice counts as a serving too.
Bread, Cereal, Rice and Pasta, 6- 11 servings. Bread = 1 ounce or 1 half of cup serving.

Hints for eating nutritious foods from an article
Choose fresh fruits and vegetables over canned or processed foods. Food loses its natural vitamins and minerals during processing. Fresh food is also more flavorful, so you will feel more satisfied.
Lower your fat intake by eating a plant-based diet. Animal products tend to be higher in saturated fat than most plant products.
Choose products (like breads and pasta) with whole grains over those with white flour. These have more fiber, are more likely to fill you up, and are more nutritious. The fiber may even help lower your cholesterol.
Allow yourself an occasional treat, so you don't feel deprived. It can be easier to change your habits if you know you can still have your favorite dessert or snack once in awhile.
Eat fish instead of meat. Fish is a healthy, lean protein. Also, it contains a type of fat called "omega-3," which may help protect the heart.
Keep on keeping on……making better choices for a healthier you!