Nutrition Facts and Tips

Maintaining a balanced diet offers many health benefits. Good food choices can help you lose weight, relieve stress and avoid serious health problems like high blood pressure and heart disease.

The key to healthy eating is to incorporate a variety of foods into your diet. Consuming too many calories from any one food source can cause your body to produce fat. When you eat a wide range of food types, your body is better equipped to shed unwanted pounds, resist stress buildup and provide you with more energy throughout the day.

The Food Guide Pyramid provides a great example for balanced healthy eating. It recommends at least 5 servings of fruits and vegetables each day, 2–3 servings each of dairy and meats/protein, at least 6 servings of bread and grains and a limited use of fats and sugars. It also suggests you drink at least 8 - 8 oz. glasses of water each day.

Not sure what equals one serving? Don’t let that be an obstacle to maintaining a healthy diet. Take a look at the list below for portion guidelines that will help you make better food choices.

What Counts as a Serving?

Bread, Cereal, Rice, Pasta
1 slice of bread
1 oz. of ready-to-eat cereal
1/2 cup cooked cereal, rice or pasta

Vegetables
1 cup of raw, leafy vegetables
1/2 cup of other vegetables, cooked or chopped raw
3/4 cup of vegetable juice

Fruits
1 medium apple, banana or orange
1/2 cup of chopped, cooked or canned fruit
3/4 cup of fruit juice

Milk, Yogurt, Cheese
1 cup of milk or yogurt
1 1/2 oz. of natural cheese
2 oz. of processed cheese

Meat, Poultry, Fish, Beans, Eggs, Nuts
2–3 oz. of cooked lean meat, poultry or fish
2 eggs
1 cup of cooked dry beans,
4 Tbs. of peanut butter

Following these serving suggestions will make it easier to reach your health and fitness goals. As a supplement to the Food Guide Pyramid, check out the following list for more great tips on eating smart and staying healthy.

• Eat foods high in fiber like grains, fruits and veggies.
• Limit your intake of fat, cholesterol, salt and sodium.
• Choose sugar substitutes in place of the real thing.
• Avoid alcohol, caffeine and other stimulants.
• Eat several small meals throughout the day and avoid a large meal late in the evening.
• Don’t skip meals – it slows down your metabolism.
• Use a smaller plate – you eat less and your plate still looks full.
• Say ‘no thanks’ to second helpings.
• Choose baked or broiled foods instead of fried.
• Focus on reducing your body fat percentage.
• Exercise 3–5 times per week.
• Motivate yourself with non-food rewards.