what is a good food guide?
Guide to Good Food: Nutrition and Food Preparation employs current nutrition information to inform students as they learn the roles nutrients play in their health throughout the life cycle. Comprehensive content on food selection, storage, preparation, and service gives students the tools needed to recognize and follow a nutritionally balanced diet.
Firstly, good food must contain basic nutrients, which are protein, carbohydrates, fats, water, vitamins, and mineral salts.
Secondly, the calories must be specified in one meal, which must contain all the nutrients of protein (meat fish – dairy – eggs – legumes) and carbohydrates (starches and sugars such as bread, rice, pasta, and tubers)
And vitamins and mineral salts (such as vegetables and fruits) and fats (such as oils, ghee, nuts, as well as natural fats in some foods such as whole milk, high-fat meats, etc.).
Thirdly; Eating a balanced diet A healthy and balanced diet is an important part of maintaining good health and can help you feel better and eating the right amount of food and drink to achieve and maintain healthy body weight.
fourthly; eat Breakfast and eat small meals throughout the day while eating small healthy meals keeps your energy all day long. Avoid eating late at night and try to eat dinner earlier.
fifth; add fruit and vegetables to your food fruits and vegetables are low in calories and nutrient-dense they are full of vitamins, minerals, antioxidants, and fiber. Focus on consuming the recommended daily amount of at least five servings of fruits and vegetables and will fill you naturally and help reduce unhealthy foods.
sixthly; controls the emotional diet. You don’t always eat just to satisfy hunger. Many of us also turn to food to relieve stress or cope with such unpleasant emotions as sadness, loneliness, or boredom. But by learning healthier ways to manage stress and emotions, you can regain control of the foods you eat and your feelings.
seventh; Reduce fat, salt, and sugar. Eating outside, in restaurant choose baked or grilled foods instead of fried and do the same at home and stay away from fast food and Reduce the amount of salt added to the food while cooking, instead use herbs and spices to add flavor such as paprika, turmeric, black pepper, garlic or onion powder.
According to the Dietary Guidelines for Americans 2015–2020 :
Choose a healthy diet with an appropriate caloric level to help achieve and maintain healthy body weight, support nutrient adequacy, and reduce the risk of chronic diseases.
2.Focus on variety, the density of nutrients, and quantity. To meet nutrient needs within caloric limits, choose a variety of nutrient-rich foods from all food groups and food groups in recommended amounts.
3.Eat a diet low in added sugars, saturated fats, and sodium.
4. Switch to healthier food and beverage options. Choose nutrient-rich foods and beverages from all food groups and food groups rather than less healthy choices.
5.Supporting healthy eating habits for all. Everyone has a role to play in creating and supporting healthy eating habits in multiple contexts across the country, from home to school to work and the community.
A healthy diet includes: a variety of vegetables from all subgroups: dark green, red and orange, legumes (beans and peas), starch and others • Fruits, especially whole fruits • Grains, at least half of which are whole grains • Non-fat or low-fat dairy products, including milk, yogurt, cheese and / or fortified soy drinks • A variety of protein foods including seafood, lean meats and poultry, eggs, legumes (beans and peas) and nuts, seeds and soy products • Oils
Quantitative recommendations are provided for various components of the diet that should be limited. These components are of particular concern for public health in the United States, and specific limits can help people achieve healthy eating habits within the limits of calories: •
Consume less than 10% daily calories of added sugars •
Consume less than 10% calories per day of saturated fats •
Consume less than 10% calories per day less than 10% calories per day saturated fat •
Consume less than 2,300 milligrams (mg) per day of sodium.
The 2015-2020 Dietary Guidelines are structured around five guidelines that accompany key recommendations that provide details on the elements of healthy eating habits. the Dietetic Guidelines are intended to represent the current science of food and health, to provide food-based advice that meets nutrient needs, and to address areas of particular importance to public health in the United States.
There is ample evidence that healthy eating and regular physical activity can help improve health and reduce the risk of some chronic diseases.
the Diet Guidelines describe adaptive eating habits that can help promote health and reduce the risk of chronic disease throughout life. It presents a number of options that can be adapted to income levels and that can be adapted to cultural, ethnic, traditional, and personal preferences. All segments of society — individuals, families, communities, businesses and industries, organizations, governments, and others — can and should “align with the Food Guidelines.” In practice,
1.Make food and beverage decisions consistent with key recommendations for groups, sub-groups, nutrients, and other food components in combination to contribute to overall healthy eating habits
2.take into account many factors, including the age, stage of life, and gender of the individual. In some cases, fortified foods and dietary supplements may be useful to provide one or more nutrients that may otherwise be consumed in less than recommended amounts.
3.Establish and maintain environments (such as homes, schools, workplaces, restaurants, shops) that support and encourage food and beverage choices that help people work shifts to meet key recommendations on healthy eating habits.
4.Ensure food is safely stored using the principles of cleaning, separating, cooking, and cooling.
5.Establish and maintain areas and environments that support and encourage regular physical activity as part of a healthy lifestyle.
A healthy diet is a question of balance. You can enjoy your favorite foods, even if they are high in calories, fat, or added sugars. The key is to eat them from time to time and balance them with healthier foods and more physical activity.