Dieting Information

A healthy diet includes eating a variety of foods from the basic food groups: protein, such as meat, eggs, and legumes; dairy; fruits and vegetables; grains, such as breads and pasta; and fats and sweets. As simple as this sounds, it’s not always easy to get the nutrition you need. You may eat more of your favorite foods from only one food group, and as a result, avoid others. Or perhaps you opt for convenience over quality when you are hungry. Find your perfect diet with the Diet Needs Analysis (DNA).Eat the foods you love. Lose the weight you hate.

The Food Guide Pyramid is one way for people to understand how to eat healthy. More than a decade ago, the U.S. Department of Agriculture created a powerful and enduring icon - the Food Guide Pyramid. A rainbow of colored, vertical stripes represents the five food groups plus fats and oils. According to the USDA, it was "designed to be simple," and details are at MyPyramid.gov. Unless you've taken the time to become familiar with the Pyramid, though, you have no idea what it means. Relying on the Web site to provide key information - like what the color stripes stand for and how many servings of each food group are recommended each day - guarantees that the millions of Americans without access to a computer or the Internet will have trouble getting these essential facts. Here's what the colors stand for:

• orange - grains
• green - vegetables
• red - fruits
• yellow - fats and oils
• blue - milk and dairy products
• purple - meat, beans, fish, and nuts

The U.S. Department of Agriculture (USDA) changed the pyramid in spring 2005 because they wanted to do a better job of telling Americans how to be healthy. The agency later released a special version for kids. Notice the girl climbing the staircase up the side of the pyramid? That's a way of showing kids how important it is to exercise and be active every day. 

What is a "Healthy Diet"?
The Dietary Guidelines describe a healthy diet as one that

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
• Includes lean meats, poultry, fish, beans, eggs, and nuts; and
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Meat and beans make up one of the main food groups in the new Food Pyramid. But this group is about more than just meat and beans. All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. Most meat and poultry choices should be lean or low fat. Higher fat choices, such as regular ground beef (75 to 80% lean) or chicken with skin, add on extra fat and calories. Fish, nuts, and seeds contain healthy oils, so these foods are good substitutions for meat or poultry.

So, not only is it important to pay attention to what you eat but also to what you are missing from your diet. To accomplish this, keep a food diary of everything you eat and drink for 1 week.

Pay attention to serving sizes, and check to see if you are eating a variety of foods from each of the food groups. You don't need to meet the minimum number every day, but try to get the recommended intake on average over a week. You might find that making a few small changes will ensure that you're eating a healthy, balanced diet. Or, you may find that you are missing many important nutrients. Different people need different diets.

Calorie counting is a tedious process that many endure in their pursuit of weight reduction. It may not be necessary if you make wise choices about the foods you eat. For example, healthy foods like fruits, vegetables, whole grains and lean protein have fewer calories per portion size. So you can eat a little more, and still not be over the top in your calorie count. You do not need to count calories, just use good judgment in your food choices.

How to Stay Healthy and Maximize Your Results on a Low Carb Diet

We know that low carb dieting works, but did you know that nutritional supplements can help it work better? First the basics on low-carb dieting.

Q: What are carbs?

A: Carbs (carbohydrates) are organic compounds that exist in foods as a sugar, a starch, or a cellulose (a woody fiber). There are two kinds of carbohydrates: Simple (refined) carbohydrates are “fast” sugars. They break down into sugar fast in your system, and cause a rush of insulin to come to help process the sugar, which then leaves your system unbalanced, with too much insulin. Simple carbs like cake have been stripped of fiber and nutrients, then processed into starchy, sugary foods like white breads, donuts, cookies, white rice, pasta, and such. They sure help you gain weight! They can also lead to a dangerous condition called metabolic syndrome, which can lead to diabetes and other serious health problems.

Complex (unrefined) carbohydrates are “slow” sugars. They break down into sugar slower in your system, and cause a slow release of insulin, keeping a proper sugar-insulin balance. It’s harder for your body to burn foods like brown rice and whole grains. These unrefined carbs also make your body burn some fat for energy. These carbs give you slow, steady source of energy.

Simple and complex carbohydrates are rated with something called the Glycemic Index or GI. To find out more about the Glycemic Index, click here.

Q: What does a low-carb diet do?

A: A low carb diet (perhaps better named a low simple-carb diet) strictly limits your carbohydrate intake, and forces your body to burn mostly fat. It can do this because limiting carbs limits sugar. There is less sugar to burn, so your body turns to all that extra stored fatto burn for energy! That’s why you lose weight on a low-carb diet.

Be sure to ask a doctor or health care professional if low-carb eating is a good choice for you. Here are nutritional supplements from Botanic Choice that can benefit your health during low carb dieting:

High Potency Vitamin and Mineral Formula makes sure you have all the basics for health. It contains high amounts of Vitamins A, C, D, E, B-1, B-2 and B-12 for your protection, plus 12 more important nutrients and minerals.

Vitamin C is recommended in addition to a strong multivitamin, because C has proven antioxidant protection. Vitamin C is water-soluble, so it needs to be replaced frequently.

Chromium GTF has been shown to be part of the body’s “glucose (sugar) tolerance factor” and this essential mineral can help promote fat loss while increasing lean muscle tissue.

Calcium Carbonate is good for the important calcium-potassium balance in every cell.

Super EPA Fish Oil gives you essential fatty acids known for keeping cardiovascular and circulatory systems in the best health.

Round out your low carb dieting program with a good fiber supplement like Psyllium Husk or Oat Bran and try to fit in at least 20 minutes of brisk exercise each day. Visit Botanic Choice to learn more about low carb dieting and more ways to lose weight simply and effectively.

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These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Consult your physician.