Healthy Diet Plan
A healthy diet plan is a balanced diet plan. Unlike fad diets, the emphasis in a healthy diet is on health. The body needs a daily combination of vitamins and nutrients in order to maintain physical and mental wellness. The United States Department of Agriculture (USDA) is a reliable resource for a healthy eating plan. A healthy diet is the best plan for healthy weight.
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Food Pyramid
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The USDA has created a visual guide to balanced eating. MyPyramid includes guidelines for types of foods and in what portions to include in a healthy daily diet. Unlike the USDA's original Food Pyramid, MyPyramid is meant to be flexible to meet individual needs and tastes. For example, you can calculate what proportions of foods groups to eat based on your activity level and other individualized factors.
Food Groups
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A healthy diet plan includes a reasonable balance of the food groups. MyPyramid offers such a balance. The USDA pyramid provides information about daily intake of grains, fruits and vegetables, dairy and meat. The pyramid includes information about oils and discretionary foods. The USDA recommends 3 ounces of whole grains daily. While the USDA encourages eating vegetables, the agency advises that you eat more dark green and orange vegetables. Eat different fruits in fresh, frozen or canned forms. Get calcium from low-fat or fat-free milk. Enjoy broiled, baked or grilled lean meats, but balance meat intake with fish and legumes. Total daily caloric intake varies by individual and is determined by weight, activity level and other risk factors, such as cholesterol levels.
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Discretionary Calories
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The USDA allows for discretionary calories. Once you have calculated your necessary daily foods, you are allowed calories that do not fit into those categories. When you keep your fat and caloric intake low, you have calories remaining to use at your discretion. The more active you are, the more discretionary calories you gain. A person of low physical activity who is not careful about calories and fat, has fewer discretionary calories, perhaps as few as 100 to 300 calories daily. Uses of discretionary calories include eating more recommended foods, adding something sweet or with fat to a meal. But, you should not exceed your discretionary allotment. The USDA MyPyramid links to a chart to determine your discretionary calories.
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