Last week we discussed portion sizes and I provided some tips on how to recognize the appropriate portions for different foods. Another component of healthy eating is eating nutritiously.
Eating in a nutritious way means using variety, balance, and moderation in what we choose to eat daily. Foods contain combinations of nutrients and other healthful substances. No single food can supply all nutrients in the amounts you need. For example, oranges provide vitamin C but no vitamin B12; cheese provides vitamin B12 but no vitamin C. To make sure you get all of the nutrients and other substances needed for health, choose a variety of foods from each of the five major food groups displayed in the Food Guide Pyramid.
When it comes to balance, it really has to do with mixing and matching the types of food we eat to make sure we get enough of the nutrients we need plenty of, and not too much of the ones we tend to overdo. By using a balanced eating plan, we get just the right amount of the vitamins, minerals, protein, carbohydrates, water and fat that our bodies need. It is important to include a moderate amount of protein and carbohydrates and small amount of the unsaturated fats.
Variety and balance are important attributes of a healthful eating plan. However, the hardest component of all is moderation. In today’s society it is very difficult to eat smaller portions with the size of restaurant meals and packaged items. One of the keys to moderation is portion control. Practice eating smaller portions by using smaller bowls, cups, and plates. See my previous blog for more tips on portion control.
What about the sweets and treats – where do they fit in or not? It is okay to occasionally indulge in a sweet treat or salty snack. Just remember to focus on getting all the nutritious foods first before indulging in a special treat. Also eat “empty calorie” foods in moderation. Try putting a small amount into a bowl. Never eat out of the container because it becomes hard to limit intake to one serving.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.