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ernie · 11-22-2006, 09:44 AM

It seems antiquated but the Food Pyramid really does work and it will make you feel better. There's no secret to weight loss or anything like that. There's no need for gimmicks. Eat healthy according to the food guide and if you want to lose weight burn off more calories than you take in.

For a guy, if you want to lose weight aim for about 1600-1800 calories a day. In this way you should lose about 0.5-1 pound a week without going out of your way to exercise (atleast at the beginning). If you do exercise the weight will come off quciker and enery levels will increase. To maintain weight the average is about 2000-2100 calories for a guy. If you are more active you'll want to up that to maintain.

If you actually place the amount of food for day a proper food pyramid diet has on a table most people are absolutely shocked on how much food it is. 3-5 servings of veg (5 for most males)....that's 5 Cups of raw veg. Tack on a couple of pieces a fruit, 2 cups of cooked rice, a bowl of cereal, 2 cups of milk and 6 ounces of meat (for very lean meats such as chicken breast you can actually increas it to 10 ounces) and you have a heck of a lot of food. And a diet that if you exercise a bit will allow you lose weight.

Just eat healthy and properly and you'll feel better. If you feel the need for a snack have raw veg or a whole grain product.

And I will say this...just because one eats this way does not guarantee them a healthy cholesterol number. Cholesterol is tied heavily to genetics. And it is the ratio they look at now more than anything and a proper diet will raise the good cholesterol levels even if the bad cholesterol doesn't decrease.
__________________________________
Following is a description of each group and the recommended range of servings of each group.
Grains and Starches

At the base of the pyramid are bread, cereal, rice, and pasta. These foods contain mostly carbohydrates. The foods in this group are made mostly of grains, such as wheat, rye, and oats. Starchy vegetables like potatoes, peas, and corn also belong to this group, along with dry beans such as black eyed peas and pinto beans. Starchy vegetables and beans are in this group because they have about as much carbohydrate in one serving as a slice of bread. So, you should count them as carbohydrates for your meal plan.
Choose 6-11 servings per day. Remember, not many people would eat the maximum number of servings. Most people are toward the lower end of the range.

Serving sizes are:
1 slice of bread
¼ of a bagel (1 ounce)
½ an English muffin or pita bread
1, 6 inch tortilla
¾ cup dry cereal
½ cup cooked cereal
½ cup potato, yam, peas, corn, or cooked beans
1 cup winter squash
1/3 cup of rice or pasta

Vegetables
All vegetables are naturally low in fat and good choices to include often in your meals or have them as a low calorie snack. Vegetables are full of vitamins, minerals and fiber. This group includes spinach, chicory, sorrel, Swiss chard, broccoli, cabbage, bok choy, brussels sprouts, cauliflower, and kale, carrots, tomatoes, cucumbers, and lettuce. Starchy vegetables such as potatoes, corn, peas, and lima beans are counted in the starch and grain group for diabetes meal planning.

Put the food pyramid to work for your busy lifestyle. Diabetes Meal Planning Made Easy helps you learn about the new diabetes nutrition recommendations and master the intricacies of each food group in the new pyramid.

Choose at least 3-5 servings per day.

A serving is:
1 cup raw
½ cup cooked

Fruit
The next layer of the pyramid is fruits, which also contain carbohydrates. They have plenty of vitamins, minerals, and fiber. This group includes blackberries, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, apricots, and grapes.
Choose 2-4 servings per day

A serving is:
½ cup canned fruit
1 small fresh fruit
2 tbs dried fruit
1 cup of melon or raspberries
1 ¼ cup of whole strawberries

Milk
Milk products contain a lot of protein and calcium as well as many other vitamins. Choose non-fat or low-fat dairy products for the great taste and nutrition without the saturated fat.
Choose 2-3 servings per day

A serving is:
1 cup non-fat or low-fat milk
1 cup of yogurt

Meat and Meat Substitutes
The meat group includes beef, chicken, turkey, fish, eggs, tofu, dried beans, cheese, cottage cheese and peanut butter. Meat and meat substitutes are great sources of protein and many vitamins and minerals.
Choose from lean meats, poultry and fish and cut all the visible fat off meat. Keep your portion sizes small. Three ounces is about the size of a deck of cards. You only need 4-6 ounces for the whole day
Choose 4-6 oz per day divided between meals

Equal to 1 oz of meat:

¼ cup cottage cheese
1 egg
1 Tbsp peanut butter
½ cup tofu

Fats, Sweets, and Alcohol
Things like potato chips, candy, cookies, cakes, crackers, and fried foods contain a lot of fat or sugar. They aren't as nutritious as vegetables or grains. Keep your servings small and save them for a special treat!

Serving sizes include:
½ cup ice cream
1 small cupcake or muffin
2 small cookies

11-22-2006, 09:44 AM	#31
ernie Franchise Player Join Date: Oct 2004 Exp:	It seems antiquated but the Food Pyramid really does work and it will make you feel better. There's no secret to weight loss or anything like that. There's no need for gimmicks. Eat healthy according to the food guide and if you want to lose weight burn off more calories than you take in. For a guy, if you want to lose weight aim for about 1600-1800 calories a day. In this way you should lose about 0.5-1 pound a week without going out of your way to exercise (atleast at the beginning). If you do exercise the weight will come off quciker and enery levels will increase. To maintain weight the average is about 2000-2100 calories for a guy. If you are more active you'll want to up that to maintain. If you actually place the amount of food for day a proper food pyramid diet has on a table most people are absolutely shocked on how much food it is. 3-5 servings of veg (5 for most males)....that's 5 Cups of raw veg. Tack on a couple of pieces a fruit, 2 cups of cooked rice, a bowl of cereal, 2 cups of milk and 6 ounces of meat (for very lean meats such as chicken breast you can actually increas it to 10 ounces) and you have a heck of a lot of food. And a diet that if you exercise a bit will allow you lose weight. Just eat healthy and properly and you'll feel better. If you feel the need for a snack have raw veg or a whole grain product. And I will say this...just because one eats this way does not guarantee them a healthy cholesterol number. Cholesterol is tied heavily to genetics. And it is the ratio they look at now more than anything and a proper diet will raise the good cholesterol levels even if the bad cholesterol doesn't decrease. __________________________________ Following is a description of each group and the recommended range of servings of each group. Grains and Starches At the base of the pyramid are bread, cereal, rice, and pasta. These foods contain mostly carbohydrates. The foods in this group are made mostly of grains, such as wheat, rye, and oats. Starchy vegetables like potatoes, peas, and corn also belong to this group, along with dry beans such as black eyed peas and pinto beans. Starchy vegetables and beans are in this group because they have about as much carbohydrate in one serving as a slice of bread. So, you should count them as carbohydrates for your meal plan. Choose 6-11 servings per day. Remember, not many people would eat the maximum number of servings. Most people are toward the lower end of the range. Serving sizes are: 1 slice of bread ¼ of a bagel (1 ounce) ½ an English muffin or pita bread 1, 6 inch tortilla ¾ cup dry cereal ½ cup cooked cereal ½ cup potato, yam, peas, corn, or cooked beans 1 cup winter squash 1/3 cup of rice or pasta Vegetables All vegetables are naturally low in fat and good choices to include often in your meals or have them as a low calorie snack. Vegetables are full of vitamins, minerals and fiber. This group includes spinach, chicory, sorrel, Swiss chard, broccoli, cabbage, bok choy, brussels sprouts, cauliflower, and kale, carrots, tomatoes, cucumbers, and lettuce. Starchy vegetables such as potatoes, corn, peas, and lima beans are counted in the starch and grain group for diabetes meal planning. Put the food pyramid to work for your busy lifestyle. Diabetes Meal Planning Made Easy helps you learn about the new diabetes nutrition recommendations and master the intricacies of each food group in the new pyramid. Choose at least 3-5 servings per day. A serving is: 1 cup raw ½ cup cooked Fruit The next layer of the pyramid is fruits, which also contain carbohydrates. They have plenty of vitamins, minerals, and fiber. This group includes blackberries, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, apricots, and grapes. Choose 2-4 servings per day A serving is: ½ cup canned fruit 1 small fresh fruit 2 tbs dried fruit 1 cup of melon or raspberries 1 ¼ cup of whole strawberries Milk Milk products contain a lot of protein and calcium as well as many other vitamins. Choose non-fat or low-fat dairy products for the great taste and nutrition without the saturated fat. Choose 2-3 servings per day A serving is: 1 cup non-fat or low-fat milk 1 cup of yogurt Meat and Meat Substitutes The meat group includes beef, chicken, turkey, fish, eggs, tofu, dried beans, cheese, cottage cheese and peanut butter. Meat and meat substitutes are great sources of protein and many vitamins and minerals. Choose from lean meats, poultry and fish and cut all the visible fat off meat. Keep your portion sizes small. Three ounces is about the size of a deck of cards. You only need 4-6 ounces for the whole day Choose 4-6 oz per day divided between meals Equal to 1 oz of meat: ¼ cup cottage cheese 1 egg 1 Tbsp peanut butter ½ cup tofu Fats, Sweets, and Alcohol Things like potato chips, candy, cookies, cakes, crackers, and fried foods contain a lot of fat or sugar. They aren't as nutritious as vegetables or grains. Keep your servings small and save them for a special treat! Serving sizes include: ½ cup ice cream 1 small cupcake or muffin 2 small cookies Last edited by ernie; 11-22-2006 at 09:51 AM.