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Nutrition Basics

Knowing what to eat and knowing what is healthy for you can be a struggle. As it turns out, there is no cut and dry diet that works for everyone. Age, sex, medical limitations, lifestyles, and amount of physical activities determine what foods you should eat and may even prevent you from eating certain foods. Listed below will be general guidelines to help you eat a more nutritious diet.

My Plate

Many of us GRCC students may have seen this graphic growing up, serving as a guide to help us determine what portions of foods should go into our diet. This is an updated version of the food pyramid, which you may also be familiar with. MyPlate states that your diet should consist of roughly 30% grains, 40% vegetables, 10% fruits, and 20% protein. This is not as simple as it sounds. As mentioned above: age, sex, medical limitations, lifestyles, and amount of physical activities play a role in your ideal diet. These percentages differ among individuals. Also, the types of fruits, vegetables...etc. matter. Different types of food may contain high amounts of unwanted ingredients, such as sugar or high amounts of unhealthy oils. Fortunately, MyPlate breaks down the diet and then goes into further detail based on age, sex, and physical activity what should be incorporated into your diet.

myplate_green1.jpg

*Click on the image above to access the MyPlate website for more information on portions and healthy eating habits*

Deciding to go on a Diet? Make the right choices!

Maintaining a Healthy Diet

Deciding to choose a specific diet plan can be difficult and tedious. Below are a few tips for picking the right diet plan:

  • Consider your personal needs

  • Food preferences​

  • Budget

  • Ethnic requirements

  • Health conditions

  • Flexibility

  • Nutrient balance

  • Physical activity

Also, when evaluating a weight-loss plan, consider the following questions:

  • What's involved?

  • What's behind the diet?

  • What are the risks?

  • What are the results?

Click the link below to access the Mayo Clinic webpage on choosing the right diet.

Thinking about eating healthy is easy. Actually doing it can be difficult. The best way to start eating healthy is through a gradual change, rather than changing your whole diet at once. Trying to jump right into a completely different diet is hard and is setting you up for failure. The following tips are ideal for maintaining healthy eating habits that should gradually change over time:

  • Add more fruits and veggies

  • Prepare healthy snacks

  • Reduce fat, salt, and sugar

  • Control portion size

It is also important to observe your eating habits to make any necessary changes. Follow the 3 R's: Reflect, Replace, and Reinforce. Reflect on both good and bad habits. Replace unhealthy habits with healthier ones. Reinforce your new, healthier habits. Click the link below to find more information on maintaining a healthy eating lifestyle.

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