| The U.S. Department of Agriculture (USDA) of late | | | | in your long term health. |
| has updated its diet rules and released them in early | | | | Lo-cal diet include: |
| 2005. | | | | * Alter your protein selections with more fish, beans, |
| For the 1st time ever, the rules include the explicit | | | | peas, nuts, and seeds. |
| advice that fat folks steadily reduce their intake of | | | | Beef isn't your only choice for excellent for protein. |
| calories and increase their exercise for nice and | | | | Replacing some of the beef in your diet with seafood |
| steady weight reduction. | | | | and non-meat sources of protein decreases fat and |
| As well as eating less calories and getting more | | | | adds fiber and other nutrients not found in beef. |
| active, the new guiding principles say that most USA | | | | * When choosing meat, birds, dry beans, and milk or |
| citizens can gain advantage from making smarter | | | | milk products, make decisions that are lean, lowfat, |
| food decisions and balancing their daily diets to | | | | or reduced fat. Most beef and dairy products that |
| incorporate a median of the following: | | | | are lower in fat are also lower in calories than their |
| * two cups of fruit | | | | higherfat opposite numbers. |
| * two half cups of veg | | | | * Select fiber-rich fruits, veggies, and whole grains as |
| * three or more 1-ounce portions of whole-grain | | | | frequently as possible. |
| products | | | | When you purchase rice, pasta, bread, and cereals, |
| * three cups a day of reduced fat or lowfat milk or | | | | check and compare the fiber content listed under |
| the equivalent in dairy foods like cheese and yogurt. | | | | "Total Carbohydrate" on the Nourishment Facts labels. |
| The amounts of food in the previous bulleted list are | | | | * get the maximum nourishment out of the calories |
| advocated on the standard 2,000-calorie diet. | | | | you consume. |
| On a local diet plan, you'll or may not meet these | | | | If you use your calories on a few high calorie foods |
| suggestions each day, and aiming at a small less in | | | | rather than dividing your calories among a range of |
| each class is O.K. | | | | lower-calorie foods, you almost certainly will not be |
| What's most vital is that you recognize that variety | | | | getting lots of the nutriments the body requires to |
| and balance are crucial to the long term success of a | | | | remain healthy. |
| lo-cal diet and that these foods play necessary roles | | | | |