{"id":1953,"date":"2016-09-20T16:51:01","date_gmt":"2016-09-20T16:51:01","guid":{"rendered":"https:\/\/courses.lumenlearning.com\/waymaker-collegesuccess\/?post_type=chapter&#038;p=1953"},"modified":"2016-09-26T18:47:47","modified_gmt":"2016-09-26T18:47:47","slug":"text-healthy-diets","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/suny-buffalo-wmopen-collegesuccess\/chapter\/text-healthy-diets\/","title":{"raw":"Text: Healthy Diets","rendered":"Text: Healthy Diets"},"content":{"raw":"A diet is anything that you consume on a regular basis. If you drink Diet Coke for breakfast every day, that\u2019s part of your diet. When people talk about \u201cgoing on a diet,\u201d they usually mean changing their existing dietary habits in order to lose weight or change their body shape. All people are on a diet because everyone eats! Having a <em>healthy diet<\/em> means making food choices that contribute to short- and long-term health. It means getting the right amounts of nutrient-rich foods and avoiding foods that contain excessive amounts of less healthy foods. The right mix can help you be healthier now and in the future.\r\n\r\nDeveloping eating healthy eating habits doesn\u2019t require you to sign up for a gimmicky health-food diet or lifestyle: you don\u2019t have to become vegan, gluten-free, \u201cpaleo,\u201d or go on regular juice fasts. The simplest way to create a healthy eating style is by learning to make wise food choices that you can enjoy, one small step at a time. The key is choosing a variety of foods and beverages from each food group (vegetables, fruits, grains, protein foods, and dairy)\u2014and making sure that each choice is limited in sodium, saturated fat, and added sugars.[footnote]\"MyPlate.\" <i>Choose<\/i>. 2015. Web. 15 Apr. 2016.[\/footnote] The following current USDA Healthy Eating Guidelines replace the old \"food pyramid.\"\r\n<h2>USDA Healthy Eating\u00a0Guidelines<\/h2>\r\n<h3><strong><a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/04\/27185018\/MyPlate.png\"><img class=\"alignright size-full wp-image-1232\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/04\/27185018\/MyPlate.png\" alt=\"Infographic showing a picture of a plate divided into four segments: One segment is labeled &quot;Fruits,&quot; one is labeled &quot;Grains,&quot; one is labeled &quot;Protein,&quot; and the last is labeled &quot;Vegetables.&quot; Next to the plate is a circle (suggesting a cup or glass) that's labeled &quot;Dairy.&quot;\" width=\"359\" height=\"308\" \/><\/a>Make half your plate fruits and vegetables: Focus on whole fruits, and vary your veggies<\/strong><\/h3>\r\n<ul>\r\n \t<li>Choose whole fruits\u2014fresh, frozen, dried, or canned in 100% juice.<\/li>\r\n \t<li>Enjoy fruit with meals, as snacks, or for a dessert.<\/li>\r\n \t<li>Try adding fresh, frozen, or canned vegetables to salads, side dishes, and recipes.<\/li>\r\n \t<li>Choose a variety of colorful veggies prepared in healthful ways: steamed, saut\u00e9ed, roasted, or raw.<\/li>\r\n<\/ul>\r\n<h3><strong>Make half your grains whole grains<\/strong><\/h3>\r\n<ul>\r\n \t<li>Look for whole grains listed first or second on the ingredients list\u2014try oatmeal, popcorn, whole-grain bread, and brown rice.<\/li>\r\n \t<li>Limit grain desserts and snacks, such as cakes, cookies, and pastries.<\/li>\r\n<\/ul>\r\n<h3><strong>Vary your protein routine<\/strong><\/h3>\r\n<ul>\r\n \t<li>Mix up your protein foods to include a variety\u2014seafood, beans and peas, unsalted nuts and seeds, soy products, eggs, and lean meats and poultry.<\/li>\r\n \t<li>Try main dishes made with beans and seafood, like tuna salad or bean chili.<\/li>\r\n<\/ul>\r\n<h3><strong>Move to low-fat or fat-free milk or yogurt<\/strong><\/h3>\r\n<ul>\r\n \t<li>Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fat.<\/li>\r\n \t<li>Replace sour cream, cream, and regular cheese in recipes and dishes with low-fat yogurt, milk, and cheese.<\/li>\r\n<\/ul>\r\n<h3><strong>Drink and eat less sodium, saturated fat, and added sugars<\/strong><\/h3>\r\n<ul>\r\n \t<li>Eating fewer calories from foods high in saturated fat and added sugars can help you manage your calories and prevent overweight and obesity. Most of us eat too many foods that are high in saturated fat and added sugar.<\/li>\r\n \t<li>Eating foods with less sodium can reduce your risk of high blood pressure.<\/li>\r\n<\/ul>\r\n<ul>\r\n \t<li>Use the\u00a0<a href=\"http:\/\/www.fda.gov\/food\/ingredientspackaginglabeling\/labelingnutrition\/ucm274593.htm\" target=\"_blank\">Nutrition Facts label<\/a>\u00a0and ingredients list to compare foods and drinks. Limit items high in sodium, saturated fat, and added sugars.<\/li>\r\n \t<li>Use vegetable oils instead of butter, and choose oil-based sauces and dips instead of those with butter, cream, or cheese.<\/li>\r\n \t<li>Drink water instead of sugary drinks.<\/li>\r\n<\/ul>\r\n<h3><strong>Eat the right amount<\/strong><\/h3>\r\n<ul>\r\n \t<li>Eat the right amount of calories for you\u00a0based on your age, sex, height, weight, and physical activity level. Visit the <a href=\"https:\/\/www.supertracker.usda.gov\/\" target=\"_blank\">USDA SuperTracker<\/a>, which can help you plan, analyze, and track your diet and physical activity.<\/li>\r\n \t<li>Building a\u00a0healthier eating style\u00a0can help you avoid overweight and obesity and reduce your risk of diseases such as heart disease, diabetes, and cancer.<\/li>\r\n<\/ul>\r\nThe following short video recaps\u00a0the USDA's current healthy eating guidelines:\r\n\r\nhttps:\/\/youtu.be\/87xBZisdodY","rendered":"<p>A diet is anything that you consume on a regular basis. If you drink Diet Coke for breakfast every day, that\u2019s part of your diet. When people talk about \u201cgoing on a diet,\u201d they usually mean changing their existing dietary habits in order to lose weight or change their body shape. All people are on a diet because everyone eats! Having a <em>healthy diet<\/em> means making food choices that contribute to short- and long-term health. It means getting the right amounts of nutrient-rich foods and avoiding foods that contain excessive amounts of less healthy foods. The right mix can help you be healthier now and in the future.<\/p>\n<p>Developing eating healthy eating habits doesn\u2019t require you to sign up for a gimmicky health-food diet or lifestyle: you don\u2019t have to become vegan, gluten-free, \u201cpaleo,\u201d or go on regular juice fasts. The simplest way to create a healthy eating style is by learning to make wise food choices that you can enjoy, one small step at a time. The key is choosing a variety of foods and beverages from each food group (vegetables, fruits, grains, protein foods, and dairy)\u2014and making sure that each choice is limited in sodium, saturated fat, and added sugars.<a class=\"footnote\" title=\"&quot;MyPlate.&quot; Choose. 2015. Web. 15 Apr. 2016.\" id=\"return-footnote-1953-1\" href=\"#footnote-1953-1\" aria-label=\"Footnote 1\"><sup class=\"footnote\">[1]<\/sup><\/a> The following current USDA Healthy Eating Guidelines replace the old &#8220;food pyramid.&#8221;<\/p>\n<h2>USDA Healthy Eating\u00a0Guidelines<\/h2>\n<h3><strong><a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/04\/27185018\/MyPlate.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-1232\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/04\/27185018\/MyPlate.png\" alt=\"Infographic showing a picture of a plate divided into four segments: One segment is labeled &quot;Fruits,&quot; one is labeled &quot;Grains,&quot; one is labeled &quot;Protein,&quot; and the last is labeled &quot;Vegetables.&quot; Next to the plate is a circle (suggesting a cup or glass) that's labeled &quot;Dairy.&quot;\" width=\"359\" height=\"308\" \/><\/a>Make half your plate fruits and vegetables: Focus on whole fruits, and vary your veggies<\/strong><\/h3>\n<ul>\n<li>Choose whole fruits\u2014fresh, frozen, dried, or canned in 100% juice.<\/li>\n<li>Enjoy fruit with meals, as snacks, or for a dessert.<\/li>\n<li>Try adding fresh, frozen, or canned vegetables to salads, side dishes, and recipes.<\/li>\n<li>Choose a variety of colorful veggies prepared in healthful ways: steamed, saut\u00e9ed, roasted, or raw.<\/li>\n<\/ul>\n<h3><strong>Make half your grains whole grains<\/strong><\/h3>\n<ul>\n<li>Look for whole grains listed first or second on the ingredients list\u2014try oatmeal, popcorn, whole-grain bread, and brown rice.<\/li>\n<li>Limit grain desserts and snacks, such as cakes, cookies, and pastries.<\/li>\n<\/ul>\n<h3><strong>Vary your protein routine<\/strong><\/h3>\n<ul>\n<li>Mix up your protein foods to include a variety\u2014seafood, beans and peas, unsalted nuts and seeds, soy products, eggs, and lean meats and poultry.<\/li>\n<li>Try main dishes made with beans and seafood, like tuna salad or bean chili.<\/li>\n<\/ul>\n<h3><strong>Move to low-fat or fat-free milk or yogurt<\/strong><\/h3>\n<ul>\n<li>Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fat.<\/li>\n<li>Replace sour cream, cream, and regular cheese in recipes and dishes with low-fat yogurt, milk, and cheese.<\/li>\n<\/ul>\n<h3><strong>Drink and eat less sodium, saturated fat, and added sugars<\/strong><\/h3>\n<ul>\n<li>Eating fewer calories from foods high in saturated fat and added sugars can help you manage your calories and prevent overweight and obesity. Most of us eat too many foods that are high in saturated fat and added sugar.<\/li>\n<li>Eating foods with less sodium can reduce your risk of high blood pressure.<\/li>\n<\/ul>\n<ul>\n<li>Use the\u00a0<a href=\"http:\/\/www.fda.gov\/food\/ingredientspackaginglabeling\/labelingnutrition\/ucm274593.htm\" target=\"_blank\">Nutrition Facts label<\/a>\u00a0and ingredients list to compare foods and drinks. Limit items high in sodium, saturated fat, and added sugars.<\/li>\n<li>Use vegetable oils instead of butter, and choose oil-based sauces and dips instead of those with butter, cream, or cheese.<\/li>\n<li>Drink water instead of sugary drinks.<\/li>\n<\/ul>\n<h3><strong>Eat the right amount<\/strong><\/h3>\n<ul>\n<li>Eat the right amount of calories for you\u00a0based on your age, sex, height, weight, and physical activity level. Visit the <a href=\"https:\/\/www.supertracker.usda.gov\/\" target=\"_blank\">USDA SuperTracker<\/a>, which can help you plan, analyze, and track your diet and physical activity.<\/li>\n<li>Building a\u00a0healthier eating style\u00a0can help you avoid overweight and obesity and reduce your risk of diseases such as heart disease, diabetes, and cancer.<\/li>\n<\/ul>\n<p>The following short video recaps\u00a0the USDA&#8217;s current healthy eating guidelines:<\/p>\n<p><iframe loading=\"lazy\" id=\"oembed-1\" title=\"How to Follow the USDA MyPlate Dietary Guidelines\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/87xBZisdodY?feature=oembed&#38;rel=0\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n\n\t\t\t <section class=\"citations-section\" role=\"contentinfo\">\n\t\t\t <h3>Candela Citations<\/h3>\n\t\t\t\t\t <div>\n\t\t\t\t\t\t <div id=\"citation-list-1953\">\n\t\t\t\t\t\t\t <div class=\"licensing\"><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Original<\/div><ul class=\"citation-list\"><li>College Success. <strong>Provided by<\/strong>: Lumen Learning. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY: Attribution<\/a><\/em><\/li><\/ul><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Shared previously<\/div><ul class=\"citation-list\"><li>Planning a Diet. <strong>Provided by<\/strong>: Pierce College. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/courses.candelalearning.com\/nutritionxmaster\/chapter\/planning-a-diet-content-needed-ryan\/\">https:\/\/courses.candelalearning.com\/nutritionxmaster\/chapter\/planning-a-diet-content-needed-ryan\/<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY: Attribution<\/a><\/em><\/li><\/ul><div class=\"license-attribution-dropdown-subheading\">All rights reserved content<\/div><ul class=\"citation-list\"><li>How to Follow the USDA MyPlate Dietary Guidelines. <strong>Authored by<\/strong>: Howcast. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/youtu.be\/87xBZisdodY\">https:\/\/youtu.be\/87xBZisdodY<\/a>. <strong>License<\/strong>: <em>All Rights Reserved<\/em>. <strong>License Terms<\/strong>: Standard YouTube License<\/li><\/ul><div class=\"license-attribution-dropdown-subheading\">Public domain content<\/div><ul class=\"citation-list\"><li>MyPlate, MyWins. <strong>Provided by<\/strong>: USDA. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"http:\/\/www.choosemyplate.gov\/myplate-mywins\">http:\/\/www.choosemyplate.gov\/myplate-mywins<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/about\/pdm\">Public Domain: No Known Copyright<\/a><\/em><\/li><\/ul><\/div>\n\t\t\t\t\t\t <\/div>\n\t\t\t\t\t <\/div>\n\t\t\t <\/section><hr class=\"before-footnotes clear\" \/><div class=\"footnotes\"><ol><li id=\"footnote-1953-1\">\"MyPlate.\" <i>Choose<\/i>. 2015. Web. 15 Apr. 2016. <a href=\"#return-footnote-1953-1\" class=\"return-footnote\" aria-label=\"Return to footnote 1\">&crarr;<\/a><\/li><\/ol><\/div>","protected":false},"author":19,"menu_order":3,"template":"","meta":{"_candela_citation":"[{\"type\":\"original\",\"description\":\"College Success\",\"author\":\"\",\"organization\":\"Lumen Learning\",\"url\":\"\",\"project\":\"\",\"license\":\"cc-by\",\"license_terms\":\"\"},{\"type\":\"copyrighted_video\",\"description\":\"How to Follow the USDA MyPlate Dietary Guidelines\",\"author\":\"Howcast\",\"organization\":\"\",\"url\":\"https:\/\/youtu.be\/87xBZisdodY\",\"project\":\"\",\"license\":\"arr\",\"license_terms\":\"Standard YouTube License\"},{\"type\":\"pd\",\"description\":\"MyPlate, MyWins\",\"author\":\"\",\"organization\":\"USDA\",\"url\":\"http:\/\/www.choosemyplate.gov\/myplate-mywins\",\"project\":\"\",\"license\":\"pd\",\"license_terms\":\"\"},{\"type\":\"cc\",\"description\":\"Planning a Diet\",\"author\":\"\",\"organization\":\"Pierce College\",\"url\":\"https:\/\/courses.candelalearning.com\/nutritionxmaster\/chapter\/planning-a-diet-content-needed-ryan\/\",\"project\":\"\",\"license\":\"cc-by\",\"license_terms\":\"\"}]","CANDELA_OUTCOMES_GUID":"dea2fa5f-5731-412d-a8e0-301d3d7e2ef0, 2a751e7b-75f4-4e36-a3ef-e89c28874772","pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-1953","chapter","type-chapter","status-publish","hentry"],"part":134,"_links":{"self":[{"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-wmopen-collegesuccess\/wp-json\/pressbooks\/v2\/chapters\/1953","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-wmopen-collegesuccess\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-wmopen-collegesuccess\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-wmopen-collegesuccess\/wp-json\/wp\/v2\/users\/19"}],"version-history":[{"count":1,"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-wmopen-collegesuccess\/wp-json\/pressbooks\/v2\/chapters\/1953\/revisions"}],"predecessor-version":[{"id":1954,"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-wmopen-collegesuccess\/wp-json\/pressbooks\/v2\/chapters\/1953\/revisions\/1954"}],"part":[{"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-wmopen-collegesuccess\/wp-json\/pressbooks\/v2\/parts\/134"}],"metadata":[{"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-wmopen-collegesuccess\/wp-json\/pressbooks\/v2\/chapters\/1953\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-wmopen-collegesuccess\/wp-json\/wp\/v2\/media?parent=1953"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-wmopen-collegesuccess\/wp-json\/pressbooks\/v2\/chapter-type?post=1953"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-wmopen-collegesuccess\/wp-json\/wp\/v2\/contributor?post=1953"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-wmopen-collegesuccess\/wp-json\/wp\/v2\/license?post=1953"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}