Family Nutrition - Back To The Basics
With A New Twist!

Family Nutrition can be very confusing these days. It seems like everyone has different ideas about nutrition.

What should we eat more of? What should we avoid? Should we buy organic? How can we shop for the best family nutrition?

Let's get back to the basics.

The New Food Guide Pyramid

This new food guide pyramid was released in April of 2005 by the U.S. Department of Agriculture.

Let's break this down, and figure out what everything means.

Perhaps the first thing you notice is the figure climbing the stairs.

The USDA has really emphasized physical activity in this new pyramid.

It's so important for overall health!

Check out my page: "Family Fitness - Get Your Family Movin'!"

I have covered the same guidelines as the USDA. Hopefully it will motivate your family to get movin'! :o)



Ok, back to family nutrition...

Your daily and weekly amounts from each food group depend on your age, gender, and activity levels. The USDA breaks everything down in easy-to-read charts at their website MyPyramid.gov.

To find these charts - click on "Inside the Pyramid" then on a food group under "Related Topics" then on "How much is needed."

Let's talk more about the colors of the pyramid.

The Orange Stripe is for Grains. They recommend that at least half (about 3 ounces) of your grains are 'whole grains'.

One ounce examples: one slice of bread, one cup of cereal, or 1/2 cup cooked rice or oatmeal.

From www.MyPyramid.gov - "Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products."

Whole grains include the entire grain kernel - bran, germ and endosperm. Some examples: Whole Wheat Bread, Oatmeal, brown rice.

Refined grains have been milled - the bran and germ are removed. Some examples: white flour, white bread, white rice.

Refined grains have dramatically less fiber, iron and B vitamins. These healthy essentials are removed in the milling process.

***Tip: If you want to add some fiber and vitamins back into your diet, pick up a jar of wheat germ. They are little flakes of whole wheat goodness that you can add to your yogurt, applesauce, cereal, or anything else. Plus, It tastes great!

The Green Stripe is for Vegetables. The USDA recommends that you eat more dark green veggies, more orange veggies, and more beans and peas.

The richer the color of your veggies - the healthier they are!

"Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed." (MyPyramid.gov)

Just know that freezing veggies destroys about 50% of their vitamin C, and canning destroys 75%. So, I think, raw or lightly cooked veggies are the way to go - most of the time.

***Tip: Spinach, Potatoes, Bell Peppers, and Celery have the highest levels of pesticides - because they have thin skins or no skins - and pesticides are sprayed directly on them. Whenever possible - buy these veggies 'organic' to avoid toxins.

The Red Stripe is for Fruits. They recommend that you eat a variety of fruit, and go easy on fruit juices.

"Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed." (MyPyramid.gov)

Even still - more nutrients are lost as the fruit is processed. Raw or lightly processed fruits are the best bet.

***Tip: Apples, Grapes, Strawberries, Nectarines, Raspberries, Peaches, Cherries and Pears are all very high in pesticides. These all have thin skins or no skins. Buy these 'organic' whenever possible.

The Thin Yellow Stripe is for Oils.

No, oil is not a food group! But, it is important enough to mention.

The USDA recommends that you make your fat sources from fish, nuts and veggie oils. Be sure to limit butter, margarine, shortening, and lard.

Common oils: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil.

Some of these oils, like olive oil, can be very good for you in moderation.

***Tip: Keep your oil in the fridge to prevent it from going rancid. Also, make sure to avoid food with Trans Fats and Hydrogenated (or Partially Hydrogenated) Oils. These are the leading artery clogging culprits. They are no good for family nutrition.

The Blue Stripe is for Milk. They recommend low-fat or fat-free dairy products. Lactose intolerant? Find some lactose-free choices with lots of calcium.

Always give whole milk to babies after they reach 1 year old. Most pediatricians will have you switch to 2% at 2 years old, but it depends on your child. Ask your doctor.

Make sure your milk choices have retained their calcium. Foods like cream, cream cheese, and butter don't really count - because they are so low in calcium.

***Tip: I used to say that there was NOT a big difference in organic and non-organic dairy - but it looks like I was wrong.

Non-organic dairy cows are given antibiotics and hormones in their feed. And, they are usually not allowed out of their holding pens. Some of my friends have had reactions to non-organic milk, like acne and diarrhea.

Organic dairy cows are given fresh air and natural feed without added antibiotics and hormones. We do NOT need those extra chemicals and hormones in our diets. Organic milk is much better for your family, especially your kids. I know it is much more expensive, but it's worth it!

The Purple Stripe is for Meat and Beans.

Choose low-fat or lean meat and poultry. Try to trim off the extra unnecessary fats. The USDA recommends that you bake, broil, or grill your meats.

Try to vary your choices with more fish, beans, eggs, nuts, peas and seeds. These choices have naturally healthy oils and fats, try to choose these more than meat or poultry.

Eat more fish high Omega 3 fatty acids - like salmon, trout and herring.

Limit your high cholesterol foods - like egg yolks and liver and organ meats. Egg whites are cholesterol-free.

***Tip: Eat seeds rich in Vitamin E - like sunflower seeds, almonds and hazelnuts (filberts). Also, whenever possible, buy organic meats. Non-organic livestock is given lots of antibiotics and hormones, which is passed along to us. We don't need that extra junk in our diet!

Discretionary Calories

These are the sweets and extra fats that should be eaten in small amounts. If you have extra room in your calorie budget you could enjoy these little 'treats'. But, make sure you are eating enough from the main food groups first.

How Many Calories Do We Need?

Women - usually between 1400-2000 calories per day. Pregnant or breastfeeding? Add at least 500 calories to your diet.

Men - usually between 2000-2500 calories per day.

Kids - I would usually say, let them eat until they are full. Kids are usually pretty in-tune with their hunger and full feelings.

But, make sure they are eating from the food groups above (limit those discretionary calories), and make sure they are getting plenty of exercise.

If you are unsure how many calories you should be consuming, to maintain weight or loose weight, ask your doctor.

You can find some helpful 'calorie calculators' on the internet, just type that keyword into your favorite browser.

But, your calorie needs really depend on various health concerns and activity levels. Be sure to ask your doctor if you want an accurate idea.

How Should I Shop For the Best Family Nutrition?

Spend the majority of your time on the outside edges of the grocery store. This is where you will find the whole fruits, veggies, milk, meats, and grains.

Most of the stuff in the middle sections are refined and highly processed. Not so good for overall family nutrition.

Whenever possible, find a local farmer's market. Their produce is usually fresher. And, fresher produce has more vitamins!

Should you buy only Organic Produce? Click here to find out.

For more family nutrition tips and healthy recipes - subscribe to my free monthly newsletter, Christian Family Focused Mamas.

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