The Five Keys to Healthy Eating

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Healthy eating is about more than calories or following the latest dietary fad. Trends come and go. Healthy bodies have been around for thousands of years. By embracing your individuality, and learning how to apply the five keys of healthy eating to your own lifestyle, you can transcend these temporary fads and ease into a lifelong habit of living lean.

The healthy eating is a nutrition guide developed by the Harvard School of Public Health, suggesting how much of each food category one should eat each day. The healthy eating pyramid is intended to provide a better eating guide than the widespread food guide pyramid created by the USDA.

The new pyramid aims to include the most current research in dietary health not present in the USDA’s 1992 guide. The original USDA pyramid has been criticized for not differentiating between refined grains and whole grains, between saturated fats and unsaturated fats, and for not putting enough emphasis on exercise and weight control. It also had been developed by the Department of Agriculture, not the Department of Health and Human Services, so has been alleged to be influenced by lobbyists working for the agriculture, meat and dairy industries. This accusation is somewhat substantiated by the often larger portions in USDA recommendations relative to World Health Organization and NHS recommendations.

Food groups

In general terms, the healthy eating pyramid recommends the following intake of different food groups each day, although exact amounts of calorie intake depends on sex, age, and lifestyle:

Daily exercise and weight control

At most meals, whole grain foods including oatmeal, whole-wheat bread, and brown rice;1 piece or 4 oz (~113.4g).

Plant oils, including olive oil, canola oil, soybean oil, corn oil, and sunflower seed oil; 2 oz. (~56.7g) per day

Vegetables, in abundance 3 or more each day. Each serv. 6 oz (~170g).

2-3 servings of fruits; Ea. serv. = 1 piece of fruit or 4 oz (~113.4g).

1-3 servings of nuts, or legumes; Ea. serv. = 2 oz (~56.7g).

1-2 servings of dairy or calcium supplement; Ea serv. = 8 oz. (~226.8g) non fat or 4 oz. (~113.4g) of whole.

1-2 servings of poultry, fish, or eggs; Ea. serv = 4 oz (~113.4g) or 1 egg.

Sparing use of white rice, white bread, potatoes, pasta and sweets;

Sparing use of red meat and butter.

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Fight against fat goes high-tech with new devices

The fight against fat is going high-tech. To get an inside look at eating and exercise habits, scientists are developing wearable wireless sensors to monitor overweight and obese people as they go about their daily lives.

The experimental devices are designed to keep track of how many minutes they work out, how much food they consume and even whether they are at a fast-food joint when they should be in the park. The goal is to cut down on self-reported answers that often cover up what’s really happening.

In a lab in this Los Angeles suburb, two overweight teenagers help test the devices by taking turns sitting, standing, lying down, running on a treadmill and playing Wii. As music thumps in the background, wireless sensors on their chests record their heart rates, stress levels and amount of physical activity. The information is sent to a cell phone.

“I can’t feel my legs,” 15-year-old Amorette Castillo groans after her second treadmill run.

Traditional weight-loss interventions rely mainly on people’s memory of what they ate for dinner and how many minutes they worked out. But researchers have long known that method can be unreliable since people often forget details or lie.

The new devices are being designed in labs or created with off-the-shelf parts. Some similar instruments are already on the market, including a model that tracks calories burned by measuring motion, sweat and heat with armbands.

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The Five Keys to Healthy Eating

The Five Keys to Healthy Eating

Food groups

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Fight against fat goes high-tech with new devices

Fight against fat goes high-tech with new devices