Useful hints for the pyramid

Healthy eating doesn't have to be difficult if you follow these simple guidelines based on the Healthy Weight Pyramid.

Learn more methods to make this new technique work for you now that you know the basics of following the pyramid. It really only takes awareness and planning, which will get simpler with experience. Follow these steps to put the pyramid into action:

Vegetables and fruits should be the focal point of each meal. Start with these because they are the foundation of the pyramid. Look for methods to serve fruits and vegetables whole, fresh, and alongside other foods. Most meals should include half of your plate of fruits and vegetables, or have fruit or salad on the side.

Serves might be spread out throughout the day. At each meal, include at least one serving from each food group.

Eat if you're hungry! Starving yourself can backfire since it sets you up for subsequent binging. When you're hungry, focus on vegetables and fruits, which you can eat as much as you want according to the pyramid.

Make a point of prioritizing pleasure. If you want to lose weight, you may have to give up some of your favorite foods, but don't let that stop you from having fun. Make sure to include your favorite flavors, colors, and textures.

Plan your week ahead of time. It's more efficient than going through the motions day by day. That way, you'll know you've had the correct foods on hand.

Consume'real' food. Processed foods, such as many canned and most boxed and convenience foods, should be limited or avoided entirely. Processed foods are high in undesired fat, sugar, calories, and salt, whereas whole foods, such as most frozen fruit and veggies, are nutrient-dense and haven't been altered from their natural state.

'Add-ons' should be counted as servings. Remember to include anything you put on or add to your food, such as salad dressings and dips, as well as cream, milk, or sugar in coffee or tea.

Be willing to change your mind. Every food does not have to be a high-nutrient source. The objective is to eat meals that support excellent health and are, for the most part, low in calories.

Look for ways to save time. For quick, healthful dinners, stock up on precut vegetables and fruits, precooked meats, and shredded low-fat cheese.

Tomorrow will be a new day. Add extra vegetables Tuesday and Wednesday if you didn't eat enough on Monday. Try not to get too fixated on exact serving sizes every day.

Beverages, especially alcoholic beverages, are included. Remember to include liquid calories while calculating calories. While some beverages, such as juice and milk, are high in nutrients, they are also high in calories. When it comes to quenching thirst and curbing the impulse to munch, water is still the best option.

If you're going to drink milk, go for skim. What about booze? Alcohol is classified as a sweet in the Mayo Clinic Healthy Weight Pyramid.

12 ounces of normal beer equals one drink (150 to 190 calories)

1 1/2 oz. of 80-proof bourbon (95 to 110 calories)

a glass of wine (about 5 ounces) (120 to 130 calories)

Plan on eating fewer sweets the rest of the week if you have a drink (far more than 75 calories, the daily maximum for sweets).