In recent years the percentage of overweight and obese individuals has become a cause for real concern. As a nation, Americans are definitely getting fatter! According to the National Center for Health Statistics, more than 34 percent of Americans are obese, compared to 32.7 percent who are overweight. Even more disturbing is that today 12.5 million children are overweight in the United States-more than 17 percent. Overweight children are at greater risk for serious health conditions. While those statistics are alarming, we can take action to insure that we do not become one of those statistics. The situation is never hopeless. Each and every one of us can do our part to promote healthy eating and proper exercise to prevent and overcome obesity in our country.
The Food Pyramid promoted by the Food and Drug Administration that had consisted of 4 basic groups has become obsolete. In 1992 the FDA began revising this chart focusing on a diet high in healthy vegetables, lean meat and low in processed, high-glycemic carbohydrates. The following food guide provides examples to help you make better nutritional choices
Foods to Focus On (Priority 1)
- Healthy Vegetables – 4 to 9 servings per day; examples: carrots, green beans, broccoli, spinach, asparagus and other green vegetables. 1/2 cup cooked or 1 cup raw = 1 serving
- Healthy Proteins – 2 to 4 servings per day, examples: low-fat cottage cheese, seafood, lean meats, and skinless poultry, 3 to 4 ounces or 1/2 cup = 1 serving
- Healthy Fats – 2 to 6 servings per day; examples: 1 tsp. olive oil or sesame oil, 2 – 3 Tbsp. nuts and seeds, or 1/4 avocado
- Healthy Carbohydrates – 1 to 4 servings per day, examples: pears, apples, dates, oranges, and cherries, milk plain yogurt, legumes, whole-wheat grain, rice bran, yams, sweet potatoes, and pasta cooked al dente (firm to the bite), 1/2 cup = 1 serving
Foods with Some Nutritional Values
- Moderate Carbohydrate Foods: 2 to 4 servings per day; examples, apricots, papayas, fresh pineapple and raisins, 1/2 cup = 1 serving
- High Carbohydrate Foods – these foods should be limited to 1 serving per day; examples, white rice and breakfast cereals, ½ cup = 1 serving. Choose long-grain or brown rice and whole grain breakfast cereals
Foods that Should be Consumed Sparingly
- Sugar and sugar based foods; examples, sugar, candy, sweets, processed foods
The health benefits of fruits and vegetables are well-known and well-publicized. Studies by the U.S. Department Steel bite pro review of Health and Human Services, U.S. Department of Agriculture, and the National Academy of Sciences suggest that the nutritional goodness of fruits and vegetables, with a diet that is low in fat, saturated fat and cholesterol and that contains plenty of whole-grain breads and cereals, may decrease the risk of heart disease and cancer. Whether you are trying to lose 5 pounds or 50 pounds, this statistic provides an incentive for change.
There is no doubt that fruits and vegetables offer protective aspects as well as nutritional value. Now, through the use of waterless cookware, you can maximize that nutritional impact. Do you know that waterless cooking retains 98% of the minerals, while boiling food the old-fashioned, conventional way destroys an average of 42% of the food’s minerals?
You too can enjoy this wonderful method of cooking with multi-ply stainless steel waterless/greaseless cookware. Foods cooked via the waterless technique help retain the greatest percentage of nature’s health-giving minerals and vitamins because a food’s water soluble nutrients are dissolved and lost when then food is cooked in water. There is no need to peel! Cooking with waterless cookware eliminates the need to strip away the flavor-and-nutrient-rich skin. For most fruits and vegetables, a gentle scrub is all that is necessary before cooking.
The greatest favor you can do for your family is to prepare food that provides maximum nourishment. Foods cooked over a low heat with minimum moisture have more flavors. Vegetables and fruits retain appetizing colors; meats can be roasted on top of the stove and become tender, juicy and delicious. And, you can cook without oil or grease, reducing calories and cholesterol.