By Bob Grimson
Special to The Citizen

Making small changes in how and what you eat can make a difference in how you feel. To help you make better food choices, the government just recently gave their food pyramid a makeover. The U.S. Department of Agriculture now suggests that you work toward a healthy diet, emphasizing whole-grain products, fruits, vegetables and dairy items.

Try to eat more whole grains, such as breads and rolls. Include more vegetables in your diet, and eat more fresh and more green and orange vegetables. As for fruit, focus on fresh fruit over canned and lighten up on juices. Many of them contain added sugars. Crank up the calcium. Don’t just think of milk-yogurt, cheese and other dairy products can also be significant, and flavorful, choices.

Limit the red meat in your diet and go lean. Think poultry, seafood and lean cuts of beef for protein. Consider non-meat sources of protein, such as nuts and beans, or see about soy-based products.

Read labels and be aware of saturated fats, trans-fats, cholesterol, sodium and sugar in processed and packaged foods. Such foods are required by law to have a fact label about their nutritional values.

Make sure you know what constitutes a “serving” of your favorite foods. Have a measuring cup handy to see how much of a serving you’re actually using. You may be surprised to see that many packages contain more than one serving. You may think you’re doing well, making the switch to low-fat products, but then you could be in for an unpleasant surprise when you find out that “your” typical serving is two or three times what the manufacturer is calling typical.

The new food pyramid offers an opportunity to build a healthier lifestyle and make informed choices about the foods you and your family use. Remember, even a small change can yield big results.

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