How can I have a good diet?
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Take a look at the Food Guide Pyramid--it's the guide to healthy eating for most Americans.

Eat an Assortment of Foods

There is no food that can give you all the necessary amounts of vitamins and nutrients. If you only ate bagels, oranges and yogurt, your body would be missing many essential vitamins (including iron, Vitamin E, Vitamin A, Potassium, and zinc). These foods are healthy, but if there are no other foods included in your diet, you will most likely suffer from malnutrition. To be certain your body gets all the vitamins and minerals it needs, include all the groups from the Food Guide Pyramid, and select many different types of foods within each group.

Even It Out

You don't have to cut out all sweets from your diet. Even pizza, milkshakes and potato chips can find a place in good nutrition. The trick is to take these not-so-healthy foods in moderation, and to balance these foods with healthier choices. If, for instance, at lunchtime you eat a double cheeseburger, large fries and a large soda, make sure your dinner is healthier... have baked chicken, steamed mixed vegetables, and rice to even out your daily diet.

Portion sizes are important to remember too--too much of a good thing isn't necessarily better!

Pure vs. Processed

"Pure" foods are the healthier choice. They are more natural foods than their counterparts, processed foods, and contain more nutrients and fiber, less salt, and no chemicals or preservatives. Examples of pure vs. processed are: apples vs. apple juice, brown or wild rice vs. Minute Rice, whole grain bread vs. Wonder Bread, fresh meat vs. polish sausage, and baked, unskinned potatoes vs. fries or potato crisps.

A Balanced and Nutritious Diet

Each of the food groups provides some, but not all the nutrients you need. No one food group is more important than another--for good health you need them all. Foods in one group can't replace another.
    Fruits: 2-4 servings
      (1 piece whole fruit or melon wedge, 3/4 c. juice, 1/2 c. chopped/canned/cooked, 1/4 c. dried fruit)

      Good ideas: bananas, citrus fruits, cantaloupe, juices, kiwi, strawberries, etc.

      Include a good source of Vitamin C each day.

    Vegetables: 3-5 servings
      (1/2 c. cooked/chopped veggies, 1 c. leafy raw, 3/4 c. juice)

      Good ideas: green, leafy vegetables like spinach, green and red peppers, broccoli, cauliflower, brussels sprouts, squash, carrots, potatoes, tomatoes, kale, etc. Choose from fresh, frozen, or canned varieties.

    Foods rich in Protein: 5-6 oz. per day (4 oz. raw = 3 oz. cooked)
      (1/2 c. beans, 1 egg, 2 Tbsp peanut butter all equal 1 oz. meat)

      Good ideas: meat (beef, skinless chicken breasts or other poultry, pork) and other foods rich in protein (peanut butter, eggs, fish, lentils, beans, peas, tofu).

    Grains: 6-11 servings
      (1 sl. bread, 1 tortilla, 1/2 c. pasta/rice, 3-4 small crackers, 1 c. ready to eat cereal)

      Good ideas: Breads, cereals, pastas, tortillas, rice, crackers.

      Try to use "pure" foods over "processed" as much as possible.

    Dairy Products: 2-4 servings
      (1 c. milk or yogurt, 1 1/2 oz. cheese, 1 1/2 c. ice cream, 2 c. cottage cheese)

      Good ideas: Milk (the lower in fat, the better), low-fat cheeses (white cheeses are lower in fat than yellow cheeses), yogurt.

    Limit/Eat sparingly:
      Fried and greasy foods; dressings and gravies that are high in fat or oil; meats like hot dogs and balogna(processed); fats like butter and margarine; foods like cakes, pies, and pastries which are high in fat; foods high in white and other refined sugars.

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© 1996 BYU Health Services, all rights reserved.
Information provided by: Michelle Howell, R.D.