I do not eat enough of milk products (my requirements are three cups), thus it is beneficial to increase this food section and choose fat-free milk, yogurt, or soy milk, which help cut back on my saturated fat.įor any individual, it is important to live a healthy and active lifestyle. I also explored the dairy group (milk foods and all possible food made from milk), which advised to “move to low-fat or fat-free milk or yogurt”. My daily limits are sodium to 2,300 milligrams a day, saturated fat to 20 grams a day, and added sugars to 45 grams a day. Additionally, everyone should be informed about their diet limits. Grains group means so-called “health insurance” to people’s lifestyle, as it contains fiber, antioxidants, protein, minerals and vitamins. One ounce of grains counts as one cooked cereal, or 1.5 cup cooked rice or pasta, or one slice of bread. Daily minimum amount of whole grains are three ounce equivalents, so I need to review the grains section and “make half of my grains whole grains” (for example, whole oats, whole-grain corn, brown rice, bulgur, wild rice, and 100% whole wheat flour). Grains group consists of food made from wheat, rice, oats examples of grain products are pasta, a variety of cereals, oatmeal, etc. My plate daily checklist requires five ounce equivalents of protein food, where ounce of protein counts as one ounce poultry or lean meat, or seafood, or one egg, or 1.5 ounce nuts or seeds. The protein food group includes meat, seafood, beans, poultry, eggs, nut, etc., and for me, this category should include five ounce equivalents.ĭespite the fact that I try to include enough protein in my everyday diet, I need to vary my protein routine by mixing up protein foods to include meat, poultry, unsalted nuts and seeds, eggs, seafood, and beans. It is effective to pay attention to a variety of colorful fresh, canned, or frozen (red, orange, or dark grin).
One cup of vegetables counts as one cup of cooked or raw vegetables, two cups of leafy salad greens, or one cup of 100% vegetable juice. I was low in vegetable group so the recommended total daily amount is 2.5 cups. One cup of fruits counts as: one cup raw or cooked fruit or 1.5 cup dried food, or one cup of 100% fruit juice. Fruit group shows that it is important to eat 1.5 cups of fruits, and focus on whole fruits (frozen, canned, fresh, or dried). Every food group requires some changes and attention. My plate daily checklist developed food group amounts for 2,000 calories a day. Physical activity level is one of the major factors that define an individual’s calorie limit and food plan. I compared my meal tracking worksheets with my personalized daily food plan. But it is very important to regularly review and improve personal eating habits, taking into account an individual’s age, gender, level of physical activity, height and weight (, 2016). Nowadays, healthy lifestyle becomes popular. Thus, the right mix of food is crucially important to stay healthier and stronger.
Often people make wrong choices, which lead to negative consequences and decrease in energy level and vitamins. Others implement something new and unique, or choose special diets like no-carbohydrate diet or mono diet to improve their body and health level. Some people prefer healthy diet using familiar images. Everything what people eat and drink significantly affects their health, mood, level of energy, and behavior. Every individual has their personal eating habits.
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