Don't Just Eat Eat Better

Grains that are unrefined or only lightly processed are excellent sources of carbohydrate, fiber, and B vitamins. They fuel your muscles, protect against needless muscular fatigue,m and reduce problems with constipation if they're fiber rich.

Grains account for about 25 percent of the calories consumed in the US, bu unfortunately for our health, most of the grains we eat are refined-- white bread, white rice, products made with white flour.

The refining process strips grains of their bran and germ, thereby removing fiber, antioxidants, minerals, and other health-protective compounds.

People who habitually eat diets based on refined grains tend to have a higher incidence of chronoic diseases, such as adult-onset diabetes and heart disease.

People who habitually eat whole grains enjoy a 20 to 40 percent lower risk of heart disease and stroke(Flight and Clifton 2006)
(Sports Nutrition Guidebook by Nancy Clark ms, rd)

http://www.mypyramid.gov/

Each of the different wedges in the pyramid represents a different food group. The variety of wedges symbolizes the variety of foods that we need to form a balanced diet.

The larger wedge, the larger the recommend number of servings from that food group.

The broad base and narrow top of each wedge symbolize that we should choose portion sizes that vary according to our calorie needs.

The shape also suggests we should eat a big base of nutrient-dense foods and taper off our intake of processed foods with less nutritional value.

The stairs symbolizes the message of taking small steps to a healthier lifestyle.

The person running up the stairs symbolizes the importance of daily exercise.
(Sports Nutrition Guidebook by Nancy Clark, MS, RD)