Making Good Food Choices I: Food, Glorious Food

This Healthy Eating article:

• Introduces you to the basic components of food: carbohydrates, protein, and fat
• Provides you with a rating system to help guide your food choices

Diet Is a Four-Letter Word

One diet trend has been toward high-protein, low-carbohydrate diets (or low-carb, as some call them). Plenty of other approaches to losing weight have been popular over the years. Remember the Grapefruit Diet? The Soup Diet? The Rotation Diet? The Drinking Man’s Diet? The Rice Diet?

Still, it seems like every month popular magazines feature still another new miracle diet. And all the conflicting information you get might make you agree with Mark Twain when he said, “Eat what you like and let the food fight it out inside.”

Why do diet fads come and go? Frankly, because they’re no good for the long term. All these regimens have one thing in common — they all limit calorie intake one way or another. But they rely on gimmicks that give the dieter short-term success without encouraging lifestyle and eating changes that are essential to long-term weight maintenance and diabetes control.

Food Facts

Here are some nutrition and weight management facts that are important for controlling diabetes:

• Your weight depends mostly on balance between the number of calories you eat and the number of calories you burn in daily activities and exercise over your lifetime.
• Each kilogram of fat contains 7,700 Calories. Gaining a kilogram of fat means that, over a given period, you ate 7,700 Calories in addition to the calories you needed to maintain your usual weight. On the other hand, losing a kilogram means that you ate 7,700 Calories less than you needed to maintain your usual weight, burned up 7,700 Calories through exercise, or a combination of the two.
• Our bodies are efficient. They stores extra calories in fat tissue.
• Macronutrients — carbohydrate, protein, fat, and alcohol — are the components of the diet that serve up the calories. Vitamins, minerals, and other micronutrients don’t contain calories.

The following table gives you the breakdown of how many calories each macronutrient provides.

Macronutrient	Calories per gram
Carbohydrate	4 calories
Protein	4 calories
Fat	9 calories
Alcohol	7 calories

Carbohydrates: Help You Get the Job Done!

Carbohydrates are an important fuel source. Every activity, from just breathing to running a marathon, requires energy derived from carbohydrates. During weight loss, you need to eat enough carbohydrates to keep from burning up body protein as energy. Fiber is a carbohydrate. Some types of fiber are insoluble, others are soluble. Insoluble fiber provides “bulk” (“roughage”). It helps keep you regular and helps your digestive system stay healthy. Soluble fiber can help reduce the risk of heart disease by lowering blood cholesterol levels. Eating foods high in fiber may also help you eat less because it helps make you feel full.

Protein: A Body Building Block

Body protein is in muscles, bones, vital organs, skin, hair, blood, and components of the immune system. Body protein is called “functional tissue” because it plays many important roles, such as helping us breathe, digest food, move, and fight infection. So you can see why it’s important to protect body protein. Burning up body protein as an energy source is an expensive waste of crucial body parts.

Fat: Storage and More

Fat is a concentrated source of calories in food. In the body, fat serves as a storage site for extra calories your body’s not using. Fat is essential in the diet because it provides essential nutrients that you can’t get in any other source, and it transports vitamins A, D, E, and K. But too much dietary fat provides extra calories and may increase risk of developing health problems such as heart disease, obesity, and diabetes.

Alcohol

Alcohol is not a really a macronutrient, but because it packs quite a few calories, its food facts need to be considered, too. Alcohol provides calories, but little or no other nutrients. Research suggests that moderate alcohol intake reduces the risk of heart disease. Larger amounts are linked to risk of other health problems, such as high blood pressure, heart disease, and stroke.

Putting the Pieces Together

How does this information help you make healthy food choices? By itself, it’s not particularly useful because most foods are made of combinations of macronutrients. We tend to think that a slice of bread is a carbohydrate. It is, but it also contains about 2 grams of protein. That big steak you see people eating? It certainly provides a big chunk of protein, but every 28 grams also contains 3 to 10 grams of fat!

The secret to choosing the right balance of these macronutrients is learning how to mix and match a variety of foods into a healthy eating plan.

As you probably know, foods are often divided into six basic groups — non-starchy vegetables, fruits, grains and starchy vegetables, milk and dairy products, meat and meat substitutes, and fats. You may not be aware that within these groups, some food choices are better than others. Here’s how they stack up!

The table below shows you examples of foods in the six groups. Note the examples of serving sizes to keep your calories in check. Use this rating system and this table when you’re making your food choices.

So Good and So Good for You Foods * * *

These three-star foods provide the best foundation for a healthy lifestyle. They are typically low in fat (or contain fats that have a beneficial effect), are packed with vitamins and minerals, and are often good sources of fiber.

So-So Foods * *

These foods offer less nutritional value than their three-star counterparts. They are usually lower in fiber, may contain fewer vitamins and minerals, and in some cases are higher in fat. These foods can still be part of a healthy, well-balanced diet, but should be outnumbered by the three-star foods in your diet.

Not-So-Hot Foods *

These foods generally offer little more than calories. Many are high in fat, sugar, and salt and offer almost no fiber, vitamins, or minerals. In moderation, these Not-So-Hot foods can be part of a healthy diet, but they should be eaten only occasionally.

Food Group	Vegetables (Non-Starchy) 1 serving = 95 g/118 ml (1/2 cup) cooked vegetables or vegetable juice or 135 g/236 ml (1 cup) of raw, leafy vegetables
* * * SO GOOD Foods	Good source of fiber; naturally low in calories and sodium; good source of vitamins and minerals Fresh vegetables, steamed vegetables Frozen vegetables 100 g/118 ml (1/2 cup) cooked broccoli 90 g/118 ml (1/2 cup) cooked beets 110 g/236 ml (1 cup) raw carrots 100 g/236 ml (1 cup) raw cauliflower
* * SO-SO Foods	May contain less fiber as well as fewer vitamins and minerals due to processing; still naturally low in calories 120 g/118 ml (1/2 cup) canned asparagus 80 g/118 ml (1/2 cup) canned beets 120 g/118 ml (1/2 cup) low-sodium vegetable juice
* NOT-SO-HOT Foods	May offer some fiber, vitamins, and minerals, but contains significant added fat, sodium, and calories Fried vegetables Vegetables packed in cheese, cream, or butter sauces Regular vegetable juices

Food Group	Fruits 1 serving = 1 small piece of fruit, 118 ml (1/2 cup) chopped fresh or canned fruit, 118 ml (1/2 cup) unsweetened fruit juice, 60 ml (1/4 cup) dried fruit
* * * SO GOOD Foods	High in fiber; good sources of many vitamins and minerals All fresh fruits 50 g/59 ml (1/4 cup) dried prunes 50 g/59 ml (1/4 cup) dried apricots 130 g/118 ml (1/2 cup) canned pineapple in unsweetened fruit juice 80 g/118 ml (1/2 cup) fresh cantaloupe
* * SO-SO Foods	May contain less fiber, vitamins, and minerals due to processing 125 g/118 ml (1/2 cup) canned pineapple packed in juice or water 130 g/118 ml (1/2 cup) unsweetened orange juice
* NOT-SO-HOT Foods	Extra calories added in the form of sugar and/or fats; many are lower in fiber, vitamins, and minerals due to processing Sweetened, dried fruits Sweetened fruit juices Sweetened frozen fruits Fruit pies, streusels, and other fruit-filled desserts

Food Group	Grains and Starchy Vegetables 1 serving = 28 g bread products or crackers; 118 ml (1/2 cup) cooked beans, peas, lima beans, corn, potatoes; 28 g cold cereal; 118 ml (1/2 cup) cooked cereal; 80 ml (1/3 cup) cooked pasta or rice Be sure to look for the word “whole” in the ingredient list. Read labels and try to find products containing at least 3 grams of fiber per serving; 5 grams or more is even better.
* * * SO GOOD Foods	Good source of fiber, carbohydrates, vitamins, and minerals 1 slice whole-grain bread product, 28 g whole-grain cereals (e.g., shredded wheat, oatmeal) 15-cm whole-wheat pita 4 to 6 whole-wheat crackers 45 g/79 ml (1/3 cup) whole-wheat pasta 65 g/79 ml (1/3 cup) brown rice 85 g/118 ml (1/2 cup) corn 120 g/118 ml (1/2 cup) peas 70 g/118 ml (1/2 cup) white and sweet potatoes/yams (with skin) 25 g/710 ml (3 cups) popcorn (air-popped or low-fat) 85 g/118 ml (1/2 cup) cooked beans/legumes (also provides protein)
* * SO-SO Foods	Provides carbohydrates, vitamins, and minerals, but little or no fiber 1 slice refined-grain bread products (white breads, English muffins, bagels, and tortillas) 15 g/118 ml (1/2 cup) refined-grain cereals (e.g., puffed cereals, corn flakes) 45 g/79 ml (1/3 cup) white pasta 45 g/79 ml (1/3 cup) white rice 21 g pretzels 6 saltine-type crackers
* NOT-SO-HOT Foods	Provides carbohydrates but fewer vitamins, minerals, and little or no fiber; may be high in sugar, fat, and/or sodium Regular and low-fat snack crackers Movie theater and regular microwave popcorn French fries Sugar-sweetened cereals Regular and low-fat chips Regular and low-fat cakes and cookies

Food Group	Milk and Dairy Products 1 serving = 227 ml (1 cup) dairy or soy milk, or 158 ml (2/3 cup) fat-free, flavored, artificially sweetened or 21 g plain yogurt
* * * SO GOOD Foods	Provides calcium, vitamin D, protein, and carbohydrates; low in fat 236 ml (1 cup) skim or 1 % milk 175 g/177 ml plain low-fat or light yogurt (no more than 120 calories per serving) 236 ml (1 cup) low-fat, calcium-fortified soy milk
* * SO-SO Foods	Provides the same nutrients as three-star foods, but higher in fat, calories, and/or sugar 236 ml (1 cup) 2 % milk 175 g/177 ml (3/4 cup) low-fat sweetened yogurt (120 to 150 calories per serving) 236 ml (1 cup) full-fat calcium-fortified soy milk
* NOT-SO-HOT Foods	High in fat and/or sugar, higher in calories, and may contain less protein and calcium 236 ml (1 cup) whole milk 175 g/177 ml (3/4 cup) full-fat, sugar-sweetened yogurt (more than 150 calories per serving) 70 g/118 ml (1/2 cup) frozen yogurt Regular and low-fat ice cream

Food Group	Meats and Meat Substitutes 1 serving = 57 to 85 g fish, poultry, or lean meat Note: 60 g/118 ml (1/2 cup) tofu, 1 egg (2 egg whites), 56 grams soy protein meat substitute, 28 g cheese, or 55 g/59 ml (1/4 cup) cottage cheese provides the same amount of protein as 28 g of poultry, fish, or lean meat
* * * SO GOOD Foods	High in protein, vitamins, and minerals; most are naturally low in fat and may offer unique health benefits Fish (source of omega-3 fatty acids, which may reduce risk of heart disease; try salmon and tuna) Eggs and egg whites (high-quality protein) Tofu and other soy protein meat alternatives (soy protein may help lower cholesterol levels and reduce risk of some types of cancer)
* * SO-SO Foods	High in protein, vitamins, and minerals; most are naturally low in fat but do not offer unique health benefits of three-star options White meat, skinless poultry Lean beef or pork (round, sirloin, tenderloin, veal chop) 60 g/118 ml (1/2 cup) cottage cheese
* NOT-SO-HOT Foods	May offer significant protein and some vitamins and minerals, but higher in calories and fat Fatty red meats Hot dogs Dark-meat poultry with skin Fried fish or chicken products Luncheon meats (e.g., salami, bologna) 28 g mozzarella cheese

Food Group	Fats 1 serving = 6 ml (1 teaspoon) oil, 15 g/18 ml (1 tablespoon) margarine or butter, 15 to 30 g/18 to 36 ml (1 to 2 tablespoons) mayonnaise or salad dressings, 30 g/36 ml (2 tablespoons) avocado, 9 ml (1/2 teaspoons) peanut butter, 6 to 10 nuts, or 3 g/18 ml (1 tablespoon) seeds
* * * SO GOOD Foods	Monounsaturated fats: may help reduce risk of heart disease by lowering LDL* cholesterol levels; LDL cholesterol contributes to plaque build-up in artery walls that can lead to heart disease; usually liquid at room temperature Olive oil Canola oil Peanut oil Peanuts Pecans Cashews Sesame seeds Avocado Natural peanut butter (good source of monounsaturated fats)
* * SO-SO Foods	Polyunsaturated fats: When eaten in place of saturated fats, may also help reduce LDL cholesterol levels; usually liquid at room temperature Safflower oil Sunflower oil Corn oil Flaxseed oil Light soft-tub margarine Pumpkin or sunflower seeds Reduced-fat mayonnaise Low-fat peanut butter
* NOT-SO-HOT Foods	Saturated fats and trans fats: High consumption can increase LDL cholesterol and increase risk of heart disease. Trans fats may also decrease HDL** cholesterol levels; HDL cholesterol offers protective benefits for the heart; usually solid at room temperature Butter and stick margarine Lard Meat fat (including beef, pork, poultry) Whole and 2 % milk Palm oil Coconut oil Palm kernel oil Vegetable shortenings Sour cream Bacon (1 slice = 1 serving) Cream cheese

* LDL = low-density lipoprotein, sometimes referred to as the “bad” cholesterol
** HDL = high-density lipoprotein, sometimes referred to as the “good” cholesterol

Rate Your Plate

1) Plan a typical day of meals and a snack. (A day that was typical before you started the program.)

2) Rate the quality of each food.

3) For each So-So (two-star) and Not-So-Hot (one-star) food, come up with a So Good (three-star) alternative.

Example:

Meal/Food Choices	Quality Rating	SO GOOD Alternative
Dinner
85 g beef spare ribs	2-star	85 g grilled salmon
5 stalks steamed broccoli	3-star	5 stalks steamed broccoli
28 g cheddar cheese	2-star	236 ml (1 cup) light yogurt
90 g/118 ml (1/2 cup) white rice	2-star	90 g/118 ml (1/2 cup) brown rice
1 slice cherry pie	2-star	118 ml (1/2 cup) fresh cherries

Now rate your plate.......

1. Plan a typical day of meals and a snack.
2. Rate the quality of each food.
3. For each So-So (2-star) and Not-So-Hot (1-star) food, come up with a So Good (3-star) alternative.

Example:

Meal/Food Choices Alternative	Quality Rating	SO GOOD Alternative
Breakfast:
Lunch:
Dinner:
Snacks:

Summary

• The food components that contribute calories are
  • Carbohydrates (4 calories per gram)
  • Protein (4 calories per gram)
  • Fat (9 calories per gram)
  • Alcohol (7 calories per gram). Although not rich in nutrients, it is rich in calories.
• There are six categories of foods. All foods can fit in your plan. Use the rating system to guide your selections.