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Easy Ways to Get Your Nutrition

By Rachel Shouse

So many people have goals of losing weight, toning their bodies, or both. Getting adequate exercise is one-half of the puzzle. The other half is what you eat. Fads and short-lived diet trends are great if you want a quick jump-start or if you hit a plateau in your weight loss journey, but it's not realistic to think that you can achieve a lifelong goal by hopping on a short-lived diet plan. That being said, making healthy eating a lifestyle choice offers numerous benefits. In order to assist you with this, we're going to talk about the food pyramid, the healthy eating plate, and alternatives for those with common food intolerances or allergies.

The Food Pyramid and Serving Recommendations

Moderation really is key. You don't need to completely eliminate treats from your diet. Learning self-control guarantees that you can still enjoy those morsels of goodness. In order to help you reach that goal, here are the food groups and how many servings you should have per week or day.

  • 1-2 servings per week - Food and drinks high in salt, fat, and sugar
  • 1 servings per day - Light spreads and oils
  • 2 servings per day - Meat, poultry, fish, and eggs
  • 3 servings per day - Milk, yogurt, and cheese
  • 3-5 servings per day - Whole meal cereals, breads, potatoes, pasta, and rice
  • 5-7 servings per day - Vegetables, salad, and fruit

The Healthy Eating Plate

This really is a great way to keep healthy eating simple. No need for measuring or counting, which can be really time consuming. That can cause a lot of people to get discouraged and even quit. To avoid that, here are the healthy eating plate portions and serving recommendations.

  •  1/2 plate of vegetables
  •  1/4 plate of whole grains
  •  1/4 plate of protein
  • 1-2 servings of healthy plant oils per day
  • 1-2 servings of dairy products per day
  • 1 small glass of juice per day

Substitutions for Food Allergies

Food intolerances and allergies are extremely common. My youngest two children are lactose-intolerant. That swims in my husband's side of the family. Knowing a few quick and popular alternatives could help get you into recipes or ideas that you didn't know you could.

Eggs - Use bananas and applesauce for recipes that need a binding agent. For savory recipes, use pumpkin or squash puree. When baking, be sure to still use baking soda and powder to help ensure your dish rises. 

Milk - It's not too difficult to find lactose-free milk and cottage cheese, but some may not be able to use dairy at all. For those, try soy, hemp, coconut, rice, or almond milk. 

Vegetarian - While not a food allergy, it's still common and needs quick and readily available alternatives. Eggplant is a great source of protein. If you can, also try fish. Fish are very high in healthy fats and oils.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Huntington Beach, Calif.

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