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Changing
The Food Pyramid
(Source: American Journal of Clinical
Nutrtion , December 2002)
The
food pyramid has been a guideline for the best diet
for good health for several years. However, a recent
study found that we may need to change some of the details
as we find out what's really good for us.
Rather than just limiting fats and eating carbohydrates,
the recommendation is that we take a closer look at
the kinds of fats and carbohydrates we eat.
While
there are no "bad" foods, it is recommended that we
swap one type of food for another, eating more of the
foods that have greater nutritional value often for
the same, or fewer calories. Here are the latest recommendations:
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| Eat
more "good fats". Good fats consist
of certain oils found in plants, nuts, seeds, and
fish. |
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Salmon |
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Sardines |
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Walnuts |
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Sesame
seeds |
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Pumpkin
seeds |
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Olives |
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Peanut
oil |
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Soybean
oil |
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Mackerel |
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Pecans |
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Almonds |
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Sunflower
seeds |
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Avocadoes |
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Olive
oil |
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Canola
oil |
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| Eat
fewer "bad fats". Bad fats are those
in many types of red meat, dairy products, lard,
butter, and some margarines. |
| • |
Marbled
red meat such as prime rib |
| • |
Butter |
| • |
Hydrogenated
vegetable oil such as margarine (look for
"partially hydrogenated" instead) |
| • |
Deep-fried
foods |
| • |
Coconut |
| • |
Palm
oil |
|
| Eat
more "good carbohydrates". Fruits,
vegetables, grains, and beans are rich in fiber
and nutrients that are absorbed a bit more slowly
by the body. |
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Apples |
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Berries |
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Lettuce |
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Peppers |
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Cauliflower |
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Broccoli |
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Green
beans |
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Melons |
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Greens |
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Spinach |
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Carrots |
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Beets |
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Asparagus |
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Whole-wheat
products |
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Whole-wheat
and oat breads |
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Cereals
with rice, bran, barley, and wheat |
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Whole-wheat
pasta |
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Brown
and wild rice |
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Oats |
|
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Grains
such as quinoa and millet |
|
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| Eat
fewer "bad carbohydrates". Foods such
as white pasta, white bread, and desserts are high
in sugar and don't have a lot of fiber. |
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Drinks
with a lot of sugar such as soda |
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Sugar
and syrup |
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White
bread |
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Snack
foods such as potato chips |
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Cereal
without whole grains |
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White
pasta |
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White
rice |
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