Kaiser Permanente's Healthy Weight Management Pyramid
As a healthy-eating checkup, just see how your present way of eating compares to the suggestions below. You might notice that you don't eat very many foods from certain food groups.
If you find that you enjoy LARGE VOLUMES OF FOODS perhaps check out the Volumetrics article in the A Foundation Food Plan: Explore Various Pyramids and Eating Plans section. Also visiting the 13 Ways To Eat More Fruits and Vegetables section will provide lots of delicious ideas to eat MORE FOOD VOLUME while reducing excess ENERGY (or calories).
Another step might be to explore the Plan a Better Menu section for ideas about making small shifts in your present style of eating--one meal and snack at a time.
A next step might be to just review the SERVING SIZES (reference amounts) below to see how many portions you typically consume.
You might want to notice how many calories are in a typical serving, if you find that you aren't losing any weight. I encourage you as you try out any of these "tools" just to increase awareness of your present choices, and to provide you with some FLEXIBLE nutrition guidelines to follow.
© 2004, Kaiser Permanente Northwest Health Education Services, Cultivating Health™ Weight Management Kit
To print off the pyramid click on: Weight management food pyramid diary.pdf
retailers have increased serving sizes over the years—so much so, that most of
us have no idea what makes up one serving.
Expanded Meat and other protein source list
© 2004, adapted with permission, Kaiser Permanente Northwest Health Education Services, Cultivating Health™ Weight Management Kit
Each food item equals one serving, except the protein sources, which are in one-ounce amounts. You need four to seven ounces of protein per day. Remember: Calorie and fat contents vary. Read nutrition labels or check references when making food choices.
Moderate protein option: Some people feel more satisfied (less hungry) with a slight increase of low-fat proteins. You could substitute up to 3 servings (3 ounces) of low-fat protein for 2 - 3 servings from the grain group. Eating some protein or milk products at each meal or snack slows down digestion and moderates blood sugars.
*Most "proteins" from the different groups have about 7 grams of elemental protein per ounce or serving. Most grains (breads and cereals) have about 2 - 3 grams of protein per 1/2 cup cooked amount or single serving. Most veggies (low carbohydrate) have around 2 grams of protein/serving. SEE THE REFERENCE TABLE FOR AMOUNTS. Fruits, fats, sweets have NO protein.
PROTEIN IN THE VEGAN DIET-- The best source for nutrition info is the Vegetarian Resource Group: http://www.vrg.org/nutrition/protein.htm
Here is a list from Morningstar Foods:
Women need about 45 grams of protein/day; men need about 54 grams/day. Larger amounts of protein help people feel more satisfied after a meal, since the protein slows down gastric emptying...and blood sugars are more slowly absorbed. It is not uncommon to have 80 - 100 grams of protein/day, but you can go as low as the recommended amounts. Most folks get more.
PROTEIN COMPARISON CHART (All products 3 oz. cooked servings):
Taken from the National Cattleman's Beef Association Website: http://www.beefnutrition.org/matedownloadsforpatientsandclients.aspx You will also find a variety of nutrition information, purchasing and preparation ideas, and lean and easy recipes that you can download.
Copyright © 2001-2017 Bob Wilson BS, DTR All Right Reserved. Articles are for personal use only. Please request permission for other uses. Thanks!