So What Can I Eat?

So What Can I Eat!: How to Make Sense of the New Dietary Guidelines for Americans and Make Them Your Own

We've all been told what not to eat and each time we think we got it figured out there's new research to tell us  different.  So what do we eat is a question that I'm asked more and more.  Especially with all the conflicting reports and studies that are being done.  Well basically you should try to eat a diet that is low in fat and try to get as much variety as possible.  

Food is the most powerful drug you will ever take, so you should try to give yourself the best you can.  Good food choices are your key to healthy eating.  You should choose food that reflects a good variety and provides you with a well balanced diet.  You should try to choose foods that are fresh and try to avoid fast foods, junk foods and over processed foods.  You should try to aim for a diet that is high in fiber, low in fat, low in salt and low in cholesterol.  And avoid sugar!!!  You may look great on the outside but if you want to live a long and healthy life you should start taking care of what you put into your body.  

I've enclosed two charts that hopefully will help you in choosing an approach that is healthy and addresses both issues of trying to keep a low fat, low cholesterol diet and choosing a diet that has a good variety and ensuring your body the proper nutrients it needs.  First lets start with the Low fat, low cholesterol approach.

FOODS	FOODS TO USE	FOODS TO AVOID
Meats, Fish  and Poultry	Choose lean meats and poultry (chicken, turkey, beef, veal, lamb, pork, ham)  Trim excess fat and remember that one serving is equal to 3 oz.  Also fresh, frozen or canned fish and shellfish except for shrimp.  Meats, poultry and fish should be broiled (pan or oven) or baked.	Bacon, sausage, fatty fowl (duck & goose) skin and fat of turkey and chicken processed meats, regular luncheon meats (salami, bologna) hot dogs, regular hamburgers, organ meats (kidneys, liver) shrimp, squid and caviar.
Eggs	Egg whites and commercial egg substitutes that are low in cholesterol and saturated fats.	Limit your intake of egg yolks to two per week (including those used in cooking)
Fruit	Eat three servings of fresh fruit per day (1 serving = 1/2 cup).  You can use frozen or canned fruit provided there has been no sugar added.	Coconuts
Vegetables	Use 3 to 5 servings of vegetables per day.  Try to include yellow, green or green leafy vegetables.  Vegetables may be broiled, steamed, or stir fried using recommended fats and oils from the list below.	You should avoid vegetables that are cooked with butter or a creamy cheese sauce.
Milk Products	Drink skim or 1% milk, cheese with less than 8% m.f., yogurt containing less than 1% m.f., powdered skim milk, low fat cottage cheese.	Whole or 2% milk and whole-milk packaged goods, cream, ice cream, whole milk puddings, yogurt or cheeses, non dairy cream substitutes containing coconut or palm oil.
Breads and Grains	Whole grain or enriched bread, rolls, bagels, low fat crackers and cookies such as soda crackers, melba toast, graham wafers, arrowroots and gingersnaps, spaghetti, potatoes, rice or noodles may be used as a bread substitute.  In preparing these foods do not use butter or shortening, use only soft margarine or oil.	Rich  baked goods with eggs, shortening and or sugar, commercial mixes with dried eggs and whole milk.  Avoid sweet rolls, doughnuts, and breakfast pastries like Danishes and croissants.
Desserts and snacks	Limit to 2 servings a day, fruit ice, pudding prepared with skim or 1% milk, egg while soufflés, unbuttered popcorn.  Homemade baked goods prepared with egg whites, and using recommended fats and oils with reduced amounts of sugar.	Fried snack foods, chocolate, whole milk puddings, ice cream and milk sherbets.  Commercial pies, cakes and high fat cookies. If your also trying to loose weight you should avoid candies, jams, jellies and syrups.
Beans	Dried peas or beans (1 cup) may be used as a meat substitute.	Commercial baked beans with sugar and or pork
Nuts	Pecans, walnuts, sunflower seeds, cashews, almonds, pistachios and peanuts may be used sparingly.  A tablespoon or less per serving.	Nuts roasted in coconut oil or palm oil and all nuts that are chocolate coated.
Cereals	Use hot or cold cereal without added coconut or coconut oil.
Fats and Oils	Polyunsaturated or monounsaturated vegetable oils such as safflower, soybean, sunflower, corn, canola or olive oils. Soft margarine, peanut butter, mayonnaise and salad dressings made with the recommended oils.	Butter, saturated fats (palm, cocoa butter, coconut oil, lard and beef tallow) solid margarine, gravies, bacon drippings, cream sauces and avocado.
Beverages	Fresh fruit juices (limit to 8 oz. per day), black coffee, plain or herbal tea, soft drinks with sugar substitutes, club soda, cocoa made with skim or 1% milk or nonfat dried mild and water, clear broth.  Try to limit alcohol consumption to two servings per day	Cocoa made with whole or 2% milk and or sugar.  If you are trying to lose weight, then try to avoid sugar juices, soft drinks and alcohol.
Miscellaneous	Feel free to use the following; vinegar, spices, herbs, nonfat bouillon, mustard, Worcestershire sauce, soy sauce, flavoring essence.

I know it may be difficult at first but by eliminating foods that you should be avoiding like sugar and butter gradually, you will soon be on your way to not only looking great on the outside, but feeling great on the inside too.
Now to address the next element of what should you eat and that is food variety.  Food Variety is an important element in a healthy diet.  Now this next chart contains a list of foods and during the next 7 days if you eat a food from that group give yourself one point.  At the end of the week, add up your points and see how you did by comparing it to the score chart. 

FOOD	SCORE	FOOD	SCORE
1.Eggs	_______	28. Milk, ice cream and cheese	_______
2. Yogurt	_______	29. Fatty fish  like tuna, anchovies, salmon, sardines, herring mackerel, kipper	_______
3. Saltwater fish	_______	30. Freshwater fish	_______
4. Caviar salad	_______	31. Shellfish like mussels, oysters, squid	_______
5. Prawns, shrimp and lobster	_______	32. Meat...lamb, beef, veal	_______
6. Meat... pork, ham, bacon	_______	33. Poultry... chicken, duck turkey	_______
7. Game... quail, wild duck	_______	34. Liver	_______
8. All other organ meats	_______	35. Peas (fresh, dried, split) chickpeas, beans (haricot, kidney, lima and broad0 Lentils (red, brown and green) soy products (tofu and milk)	_______
9. Wheat (bread, pasta, ready to eat cereals)	_______	36. Corn based cereals	_______
10. barley based cereals	_______	37. Oat based cereal and bread	_______
11. Rye based cereals and bread	_______	38. Rice based cereals and bread	_______
12. Other grains like millet and linseed	_______	39. Oils	_______
13. hard and soft spreads (butter, margarine)	_______	40.Water	_______
14. Tea, coffee, herbal teas, wine beer and liquor	_______	41. Miso, tempeh and soy sauce	_______
15. Sauerkraut	_______	42. Soft drinks	_______
16. Vegetables... potato, carrot, sweet potato, beets, parsnip, bamboo shoot, ginger, radish and water chestnut.	_______	43. Vegetables... broccoli, cauliflower	_______
17. Vegetables...  celery asparagus	_______	44. Vegetables... onions (spring, garlic and leeks	_______
18. Tomatoes and okra	_______	45. Beans... green, and snow peas	_______
19. Leafy greens, spinach silverbeet, endive, kale, chicory, parsley, lettuce	_______	46. Peppers ( capsicum, chilies)	_______
21. Zucchini, squash, cucumber, turnip, eggplant, swede and pumpkin	_______	47. Mushrooms	_______
22. Herbs and spices	_______	48. Nuts... almonds, cashew, chestnut, coconut, hazelnut, peanuts, peanut butter, pistachio, pumpkin seed, sesame seed, tahini, walnut	_______
23. Fruit...peaches, cherry, plums, apricot, avocado, olive, prune	_______	49. Apples	_______
24. Pears	_______	50. Berries like strawberries, blueberries raspberries	_______
25. Grapes and raisins	_______	51. Bananas	_______
26. Citrus fruits like oranges and lemons and grapefruits	_______	52. Melons... honeydew, watermelon	_______
27. Kiwi, dates, passion fruit	_______	53. Tropical fruits like mango and pineapple	_______

VARIETY FOOD SCORE CHART

Total variety of foods eaten
30 plus foods	very good
25 - 29	good
20 - 24	fair
10 - 19	poor
0 - 9	very poor

 

 

So how did you do??  Think you have room for improvement.  Remember that these charts are just guides to help you to make informed and better choices about what to eat.   If you have any major concerns about your health and weight you should consult your doctor or a registered dietician to help better tune your eating habits, and adjust your lifestyle.  And remember that old saying...You are what you eat...so try to eat healthy, exercise and  try to enjoy life.