WASHINGTON - When combined with exercise, a healthy diet can help you lose weight, lower your cholesterol level and improve the way your body functions on a daily basis. The US Department of Agriculture's (USDA) Food Guide Pyramid divides food into six basic food groups, consisting of 1) grains, 2) fruits, 3) vegetables, 4) meats and beans, 5) dairy and 6) fats. The USDA recommends an adult daily diet include the following: •3 ounces of whole grains, and 6 ounces of grains total •2 cups of fruit •2 1/2 cups of vegetables •3 cups fat-free or low-fat dairy The following are some ways to make healthier food choices and to get the recommended amounts of whole grains, fruits and vegetables and dairy. Grains Whole-grain breads are low in fat; they're also high in fiber and complex carbohydrates, which helps you feel fuller longer and prevents overeating. Choose breads whose first ingredient says “whole” in front of the grain, for example, “whole wheat flour” or “whole white flour”; enriched or other types of flour have the important fibre and nutrients removed. Choose whole grain breads for sandwiches and as additions to meals. Avoid rich bakery foods such as donuts, sweet rolls and muffins. These foods can contain more than 50 per cent fat calories. Snacks such as angel food cake and gingersnap cookies can satisfy your sweet tooth without adding fat to your diet. Hot and cold cereals are usually low in fat. But instant cereals with cream may contain high-fat oils or butterfat. Granola cereals may also contain high-fat oils and extra sugars. Look for low-sugar options for both instant and granola cereals. Avoid fried snacks such as potato chips and tortilla chips. Try the low-fat or baked versions instead. Fruits and vegetables Fruits and vegetables are naturally low in fat. They add flavor and variety to your diet. They also contain fibre, vitamins and minerals. Margarine, butter, mayonnaise and sour cream add fat to vegetables and fruits. Try using nonfat or low-fat versions of these foods. You can also use nonfat or low-fat yogurt or herbs as seasonings instead. Meat, Poultry and Fish Beef, Pork, Veal and Lamb Baking, broiling and roasting are the healthiest ways to prepare meat. Lean cuts can be pan-broiled or stir-fried. Use either a nonstick pan or nonstick spray coating instead of butter or margarine. Trim outside fat before cooking. Trim any inside, separable fat before eating. Select low-fat, lean cuts of meat. Lean beef and veal cuts have the word "loin" or "round" in their names. Lean pork cuts have the word "loin" or "leg" in their names. Use herbs, spices, fresh vegetables and nonfat marinades to season meat. Avoid high-fat sauces and gravies. Poultry Baking, broiling and roasting are the healthiest ways to prepare poultry. Skinless poultry can be pan-broiled or stirfried.
