The CPR Instructor’s Network wants to help you and your family eat right. On this page you will find an easy overview of current (2009) dietary guidelines for North Americans, as well as some useful tips on nutrition and exercise.
Today’s food pyramid is composed of colored bands, each band representing a different food group: Grains, Vegetables, Fruits, Oils, Milk, Meat & Beans. For mor tips and additional information on getting a healthy balance of these groups, and getting the nutrition and exercise you need, visit www.MyPyramid.gov .
Basic Guidelines
Grains: at least half of the grains you eat should be whole grain.
Vegetables: go for a variety of color, and make sure to eat dark green and orange choices.
Fruits: though 100% fruit juice counts as fruit, limit it to no more than half of your fruit choices.
Oils: opt for liquid, rather than solid, oils.
Meat & Beans: select lean meats, as well as nuts, seeds, peas, and beans.
Milk: choose low-fat and fat-free dairy products.
Once you identify your nutrition targets, you should know exactly what they translate into, serving-wise. Respect serving sizes and equivalents. For example, one egg is the equivalent of one ounce of meat/beans.
So how much of each type of food should you be eating? The answer is “it depends.” Your gender, age, and exercise level all impact the number of calories you should be getting from each food group.
The Importance of Exercise
Exercise is crucial to living healthfully. Adults need at least 30 minutes of physical activity most days of the week; children should get 60 minutes every day or most days. Some tips:
-Exercise with your family. Take a walk or play catch together.
-Make a home gym. Stairs can substitute for a stair machine. Cans of food make good hand weights.
-Keep moving. Limit time in front of the TV and computer.
Tips for Eating Right
Whole grains, colourful vegetables, lean meats.... how can you incorporate all these healthful foods into your diet? It’s easier than you might think.
Grains
-substitute whole wheat bread for white bread. -freeze left over brown rice to heat at your convenience. -choose popcorn (a whole grain) as a snack, just go easy on the salt and butter.
Vegetables
-keep a bowl of cut-up vegetables in a see-through container in the refrigerator. -grill vegetable kabobs, made with tomatoes, mushrooms, green peppers, and onions. -buy fresh vegetables in season. They cost less and are at the peak of flavour.
Fruits
-make fresh-fruit smoothies with reduced-fat milk or yogurt. -buy fruits that are dried, frozen, and canned (in water or juice) as well as fresh, so you always have a supply on hand.
Milk
-top casseroles, soups, stews, or vegetables with shredded low-fat cheese. -make hot cereal using reduced-fat milk. - use reduced-fat milk instead of water to make condensed soups, such as cream of tomato.
Meat & Beans
-choose lean meats: ground beef that’s atleast 90% lean, low-fat luncheon meats, and boneless, skinless poultry cutlets. - try nuts as an alternative to meats: sliver almonds on vegetables, walnuts in green salad, or toasted cashews in a vegetable stir-fry. - try main dishes made from beans or peas, such as veggie burgers and split-pea soup.
Oils
-avoid solid fats like butter, stick margarine, shortening and lard. -get most of your fat from fish, nuts, and vegetable oils. -look at labels and avoid saturated fats, trans fats, as well as sodium.
Contact CPR Instructor's Network for more information on health and safety.
We offer nutritionist and dietician services as part of our wellness program... from evaluations to lectures, we can help.