|
Healthy
Eating Table/Pyramid:
-
Eat
good fats and avoid bad fats. Good fats are the oils found in
nuts, seeds, grains and fish.
-
Eat
whole-grain carbohydrates.
These are more nutritious than refined carbohydrates and, being more slowly
digested, place less stress on pancreatic insulin production. Sources of
wholegrain carbohydrates include whole meal bread, pasta made from whole
wheat, brown rice, rolled oats (porridge), pearl barley and amaranth.
Eat with
a modest portion from Green,
be
moderate on Blue,
and
avoid Red. Then,
you will be in charge
of your health.
|
Use
Liberally
|
Nuts,
Legumes
(1-3
times/day)
|
Use
Liberally
|
|
|
Vegetables
(in
abundance),
Fruits
(2-3
times/day)
|
|
|
|
Whole
Grain Foods
(Whole
meal bread,
Pasta,
Brown rice)…
Plant
Oils
(Olive,
Canola,
Soy,
Corn, Sunflower,
Peanut
and
other
vegetable oil)
|
|
|
|
Daily
Exercise
And
Weight control.
|
|
|
Use Moderately
|
Dairy
or
Calcium
Supplement
(1-2
times/day)
|
Use Moderately
|
|
Alcohol
in
Moderation
unless
contraindicated
|
Fish,
Poultry,
Eggs
(0-2
times/day)
|
Alcohol
in
Moderation
unless
contraindicated
|
|
Use
Sparingly
|
Red
Meat,
Butter,
White
Rice,
White
Bread,
Potatoes,
Pasta,
And
Sweets.
|
Use
Sparingly
|
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