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Food Guide


Food Guide

EVERY DAY, TRY TO EAT A VARIETY OF FOODS FROM THE FOUR FOOD GROUPS, CHOOSING LOW-FAT FOODS OVER HIGH-FAT.

MANAGE YOUR FAT BUDGET - It is generally recommended that active adult women should eat a maximum of 65 grams (g) of fat per day, and men a maximum of 85 g. These recommendations may vary according to age and level of activity.

BY KEEPING AN EYE ON FATTY FOODS, YOU CAN REDUCE YOUR INTAKE OF TRANS AND SATURATED FATS IN YOUR DIET.


FOOD GROUPS:
1. VEGETABLES AND FRUITS
2. GRAINS AND CEREALS
3. MILK PRODUCTS
4. MEAT AND ALTERNATIVES

EAT MORE VEGETABLES AND FRUITS AS WELL AS WHOLE GRAINS - Limit foods and beverages high in calories, fat, sugar, salt or sodium such as cakes and pastries, chocolate and candies, cookies and granola bars, doughnuts and muffins, ice cream and frozen desserts, french fries, potato chips, nachos and other salty snacks, alcohol, fruit flavored drinks, soft drinks, sports and energy drinks, and sweetened hot or cold drinks.

Make at least half of your grain products whole grain each day.

Compare the Nutrition Facts table and labels to make wise choices.

Choose low-fat cooking methods (broiling, baking, microwaving, steaming, barbecuing, or frying in a non-stick pan).

Serve cooked meat and poultry portions that weight no more than 100 g (3½ oz.), about the size of a deck of cards.

When adding sauces or spreads, use small amounts.

Check (or print) food guide for more info.




Did You Know?

Food cholesterol is found only in products of animal origin.
Trans fatty acids, also known as trans fats are the worst type of dietary fats. They raise the total cholesterol and LDL "bad" cholesterol level of the blood more than any other food in the diet.
There is a lot of trans-fat in highly hydrogenated margarines, especially hard margarines, and hydrogenated fat used in many cookies, crackers, chips, fries, etc.
Organ meats (liver, kidneys, sweetbreads, brains, etc.) and egg yolks are particularly high in cholesterol.
There is a lot of saturated fat in meat, deli meats and high-fat cheese, as well as in cream, butter and foods that contain tropical oils (palm, palm kernel, and coconut oil).

Learn More:
Saturated Fats
Trans Fat
Unsaturated Fats
Fats and Oils
Low Fat Diet
Fat Facts
Learn More About Cholesterol & Fats

More Health Info

RomWell Health Pages - Disclaimer

Our pages are created to provide medically accurate information that is intended to complement, not replace or substitute in any way the services of your physician. Any application of the recommendations set forth in the following pages is at the reader's discretion and sole risk. Before undergoing medical treatment, you should consult with your doctor, who can best assess your individual needs, symptoms and treatment.
30 minutes
physical activity
25-38 grams of
dietary fiber per day
6-8 hours
of adequate sleep

Antioxidants

Organic antioxidants help to promote cell regeneration, they are a great all natural way to help boost your immune system, and flush out harmful toxins which weaken the immune system. They are essential aid to a properly balanced diet, overall health and wellness and also great help in the prevention of disease.