In This Newsletter

Introduction

Healthfully yours

Health Hints

 

Introduction***

 

The Doctor’s Senior Exercise & Health Newsletter is written monthly, solely for information to help seniors, baby boomers and anyone who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. It does not constitute the practice of medicine and is not meant to prescribe treatments. It is offered strictly as an educational aid. Any medical problems you may have, we recommend that you seek the help of your physician or other healthcare professional. Discussing your intentions with your doctor is always the proper procedure. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. You may wish to share this newsletter by sending a copy to a friend, neighbor or relative and suggesting they subscribe to it.

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Healthfully yours****

 

Goodbye Government Pyramid…Hello Food Plates     

 

The USDA started the use of logos in 1958. The first was a box with four equal sections. One section was for meat, another section was for dairy, the third was for grains, and the fourth was for fruits and vegetables. This logo stayed around until about 1979.  For quite a long time the use of logos were abandoned, and the USDA saw fit not to offer another logo the necessities of maintaining a proper diet. In 1992, logos were again in vogue.

 

Since 1992 when the Government USDA) introduced the food logos on what would be the best combination of foods we should eat to stay healthy, there have been two updates. Then, the first logo was a pyramid that was divided with 5 lines into 6 portions. Each portion showed pictures in color of the foods in each of the sections. The base showed 6-11 portions of Breads, rice and pasta, (Carbohydrates). Above that, there are 2 sections. The left side contained 3-5 servings of vegetables, and on the right side, there are 2-4 servings of fruit. Above these 2 sections are 2 smaller sections. The left section was for 2-3 servings of dairy, and the right side was reserved for 2-3 servings of Meat, poultry, nuts and beans. The very top of the pyramid was for your Sweets, fats, and oils that were to be used sparingly. Other than the food group and the suggested daily consumption guide, there were no foods that should be part of your diet. So from 1992 to 2005, these were the only recommendations that guided your diet.

 

In 2005 the USDA decided that this pyramid was not the best way to influence the public on what foods they should eat, and that the need for exercise was excluded. It was decided that the pyramid logo not including this need for exercising, had to be changed to show the necessity and need for everyone to exercise. So, brilliantly, it was decided to add steps going up the left side of the pyramid, with caricature figure walking up the steps to show the need for exercising. Changes were also made to the pyramid itself. Five lines were drawn from the tip of the pyramid to its base, leaving six sections of varying sizes. Each section has a different color to depict the different food groups. Starting from left to right, these are the colors and what they depict:  The first color is orange (grains), the second color is green (vegetables), the third color is red (fruits, the fourth color is yellow (oils), the fifth color is blue (milk), and the sixth color is purple (meat and beans). The size of each color section is to advise the public on the amount of each of these foods are to be included in their diet on a daily basis. There is no mention or indication as what these foods should consist of.

 

In 2011, again, it was decided the pyramid logo was not giving the public enough information on how to structure a proper diet. So, the new logo, or 2 logos became a large plate and a smaller plate beside it. The larger plate depicted a pie chart, with the plate cut into 3 portions. The larger portion was reserved for vegetables and fruits, and here were silhouettes of an apple, carrots, bananas (I think), grapes and 3 dots (beans?). T right side of the plate has 2 equal portions. The top half depicting protein, shows 2 silhouettes, one of a meat chop and another round portion which I gather to be a piece of meat. The lower portion depicts grains, with silhouettes of a mushroom, 2 grains and 6 small ovals, which probably meant to be rice. To the left of this larger plate is a smaller plate, showing 2 silhouettes and hanging off the plate-depicting dairy is a silhouette of a house (or barn) and wedge of Swiss cheese. 

 

In viewing these logos, the average individual will not have a clue as to what are the best foods, and of course what the portion size of each of these foods should be. Read in health hints below some suggestions as to portion size and the foods that should be included in your diet.

 

Health Hints***

First let’s start with the size of what a portion of each of these food groups should be, as this information is omitted as the logos are shown. With out this information the individual has no idea what a portion size should be. The following will guide you, as the portion size of each of the food groups should be.

GRAINS: 6 ounces daily, half of which should be whole grains.

VEGETABLES: 5 servings daily, each serving equal to 2 ½ cups.

FRUITS: 4 servings daily, equaling to 2 cups. A medium size apple is equal to                                                                                                                                           serving.

OILS: No more than approximately 6 teaspoons.

MILK: 3 cups daily.

MEAT and BEANS: 5 ½ ounce servings daily.

Each individual must determine what their calorie intake should be; this is based on what their weight should be. If you are 30 pounds over weight, based on your height and body frame, your are obese and you need to reduce your calories by 500 on a daily basis. This reduction can help you lose weight slowly, which the ideal way to lose those extra pounds. If your weight is normal, and you are adhering to the amount of calories you should have, you may add an additional 250 to 275 calories for snacks during the day between meals.

There are many foods to consider when choosing the proper diet. These are foods that are high in antioxidants, antioxidants and fiber.  When considering vegetables, choose the ones that are the darkest in color. The following is just a short list of the foods that should be included in your diet: Salmon, sardines, broccoli, spinach, blueberries, cranberries, tomatoes, cherries, black beans, almonds, garlic, olive oil, dark chocolate, and lets forget the red wine. Meat and poultry can be included sparingly. Putting meals together from this group should be a breeze, and you would be eating healthy and maintaining your weight at the same time.

Doc Cane        

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