Nutrition

Nutrition Basics

Although much debated in medical, research, fitness, and wellness communities — nutrition is a key component to optimal health. Diet fads and false nutrition science lead many headlines in popular culture magazines. In an effort to cut through much pseudoscience of advertised supplements and miracle foods, it is quite simple to follow a basic premise in foundational nutrition science. That premise is that natural foods in their whole unprocessed state are healthiest, most nutritious, and most beneficial to people who chose to live healthily. An old expression comes to mind; if a food comes to you in a box, a can, or contains ingredients you cannot pronounce — dump it, it’s no good!

Learn how to follow the latest USDA MyPlate Dietary Guidelines by watching the video above. The concept is actually quite simple. To begin, forget the old standards previously established by the USDA formerly known as the Food Pyramid. MyPlate guidelines are easier to follow. Following the newest basic nutrition guidelines, you are encouraged to select foods from 5 basic categories. These categories are loosely defined as fruits, vegetables, grains, protein, and dairy. As you purchase nutritious foods in these categories you simply dive them by portion onto your plate. Families find this version of nutritious meal planning simple and easy to follow.

The suggestion offered by the USDA Center for Nutrition Policy and Promotion solution for marketing MyPlate is based on portion control. To keep estimates simple, think of your plate as 2 halves of a plate. Try the suggested portions of foods on your plate as follows; roughly half of your plate should be covered with 70% fibrous vegetables and 30% whole fruits. The other half of your plate should be covered with 60% whole grains and 40% lean proteins. Finish off your meal with a cup, literally 1 cup, of milk (or soy substitute) dairy. Avoid simple sugars, sodas, and fruit juices. Avoid butter, lard, and other solid fats. Proteins should include seeds, nuts, eggs, lean meats and poultry, seafood, and wild game sources. Avoid protein sources high in preservatives, like canned meats, hotdogs, and lunchmeat. Natural, fresh, sources always outweigh processed meats.

Please follow the next page prompts to learn more about basic nutrition, specifically protein, fat, and carbohydrate macronutrients, the glycemic index of carbohydrates, and superfoods.