The green and the orange The food guide has always emphasized vegetables and fruit, but now it encourages us to eat at least one
dark green vegetable (such as broccoli, asparagus and romaine lettuce) and orange vegetable (such as carrots and sweet potato)
because these coloured vegetables and fruit have the highest nutrient values. Choose vegetables and fruit prepared with little or
no added fat, sugar or salt. Have vegetables and fruit more often than juice.

A New Food Guide Pyramid for Pregnancy
In the past, the general rule of thumb for nutrition during pregnancy was always to eat 300 calories more per day. That’s just not
specific enough, though. What many people don’t know about eating during pregnancy is that your energy needs don’t even begin to
increase until the second trimester.

This means you don’t need to consume any extra calories at all during the first trimester. After that, your calorie needs will
start increasing incrementally for the rest of the pregnancy.

Nutrition And Health

Keep in mind that staying healthy requires more than just good nutrition. Regular exercise, getting enough rest, learning to cope
with stress, and having regular physical checkups are important ways to help ensure good health.

One Size Doesn’t Fit All

The amount of milk recommended varies from two cups per day for children ages 2-8 to three cups per day for everyone else. (See
Milk Guidelines.)

The new recommendations cover these four themes:1

* Variety—Eat foods from all food groups and subgroups.
* Proportionality—Eat more of some foods (fruits, vegetables, whole grains, fat-free or low-fat milk products), and less of

others (foods high in saturated or trans fats, added sugars, cholesterol salt, and alcohol.).
* Moderation—Choose forms of foods that limit intake of saturated or trans fats, added sugars, cholesterol, salt, and alcohol.
* Activity—Be physically active every day.

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