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Dietary Guidelines

by Info On High Blood Pressure
(New York)

These Dietary Guidelines from USDA Food Guide are to help you in becoming healthy at any size and to reduce your risk of chronic diseases for 2012 through diet and physical exercise. present you with Dietary Guidelines for your lifestyle. These guidelines focuses on nutrient dense foods, maintaining a healthy body weight by incorporating daily physical activities, foods group to consume daily - vegetables, whole grains and milk; and the sensible use of fats, carbohydrates, salt, alcoholic and how to safely prepare your foods.

Nutrient-Dense Foods

You should eat a variety of foods within the basic food groups and limit your intakes of saturated and trans fats, cholesterol, added sugar, salt and alcohol.


Aim for half of these grains to be whole grains and these foods contribute to folate, niacin, riboflavin, thiamin, iron, magnesium selenium and fiber:

  • Whole grains - barley, brown rice, bulgur, millet, oats, rye, wheat.

  • Enriched bagels, bread, pastas - couscous, macaroni, spaghetti, pretzels, rice, rolls, tortillas.


Choose vegetables from these groups several times a week:

  1. Dark green vegetables: Broccoli and leafy greens like arugula, beet greens, bok choy, collard greens, mustard greens, romaine lettuce, my favorite spinach, turnip greens and kale.

  2. Orange and deep yellow vegetables: Carrots, carrot juice, pumpkin, sweet potatoes, acorn, butternut.

  3. Legumes: Black-eyed peas, black beans, garbanzo beans or chickpeas, kidney beans, lentils, navy beans, pinto beans, soybeans, and split peas.

  4. Starchy vegetables: Cassava, corn, green peas, hominy, lima beans and potatoes.

  5. Other Vegetables: Artichokes, asparagus, bamboo shoots, bean sprouts, beets, cabbages, cauliflower, celery, cucumbers, eggplant, green beans, mushroom, okra, onions,
    peppers, seaweed, snow peas, tomatoes, zucchini and vegetable juices.

  6. Fruits

    These fruits are full of folate, vitamin A, vitamin C, potassium and fiber. But consume no more than one-third of these as fruit juice:

    • Apples, apricots, avocados, bananas, blueberries, cantaloupe, cherries, grapefruit, grapes, guava, kiwi, mango, oranges, papaya, peaches, pears, pineapples, plums, raspberries, strawberries, watermelon.

    Meat, Poultry And Fish

    Prepare your meats, poultry and fish with as little or no added fat as possible and choose lean cuts.

    Meat, poultry and fish contribute to your protein, niacin, thiamin, vitamin B, iron, magnesium, potassium and zinc.


    Oils contribute to your vitamin E and essential fatty acids and some calories!!! So choose your oils carefully. Use liquid vegetable oils such as flaxseed, olive, peanut, safflower, sesame, soybean and sunflower oils.


    It doesn't take a lot of alcohol to affect your ability to drive, and some people can handle more than others. At 0.02% blood alcohol concentration you can experience a noticeable decline in visual function.

    At 0.08% you are declared "legally drunk". Your balance, speech, vision and reaction time are all affected. So know your limit.

    Alcohol affects every organ in your body. If you drink please do not drive and be careful even if you are walking. Stuff happens even when walking.

    Physical Activities

    Start at forty-five minutes of moderate to intensity physical activity daily.

    Whether it be walking, running, swimming, yoga, Pilates, strength training, aerobic, jump rope, and bicycling.

    Do something and your body will forever be grateful.

    So use these Dietary Guidelines to adopt a balanced eating plan and regain your health.

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