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Natalie: So here is my question for the day, True or false If you are going to eat healthy you can only use oils sparingly in your diet because after all they are high in fat and high in calories, so pause the video let me know what you think true or false and then restart the video.
Does a healthy diet include avoiding fatty oils? Now the reason why I ask you that question is because on the USTA food guide pyramid, your oils are at the very top of the pyramid and actually says use oils sparingly, well a few videos back we did a video on food guide pyramids and food guide lines more on the world and I said that the end of the video that I was going to do follow up video on the food guide pyramid that I like the best. And so that's hoe we are going to talk about today, we are going to talk about the Harvard Healthy Eating Food guide lines, food guide pyramid and guess for the oils are in this guide. Well they are at the very bottom and not the top like the USTA food guide pyramids there at the bottom.
So here is the Harvard Healthy Eating Food guide pyramid, now notice at the very bottom of the pyramid it says daily exercise and weight control, so that's one of the reasons why I really like these guide lines is because thy are emphasizing daily, daily, daily exercise and weight control, some of the other pyramids that we looked at they have it on the side or they have it on the bottom, or they just say in words and not in pictures, so I like that this is actually part of the guidelines for daily basis, you know daily exercise daily weight control.
Now look at the next here up from the exercise, its put between whole grams and plant based oils, now in comparison to other food guidelines the entire bottom based of other food guide pyramids are usually all carbohydrates so I like that this food guide emphasizes a split between carbohydrates and plant based oils, because really if the entire based was carbohydrates I just believe that's too much on a daily basis.
Now they are emphasizing whole grains, not white bread, white pasta, look at the very top of the pyramid and its used sparingly the white bread, the white rice, the white pasta, sweets, deserts, sugar those types of things. So you cannot count you know a white hamburger bun or white pizza bread or regular pasta as your carbohydrate, those are things that you only can use sparingly in your diet. The emphasis is cure with whole grain, so that would be whole grain bread, whole wheat pasta, here would be brown rice so all of those things are really what's emphasizing and if you are the kind of person that has white bread in your pantry, you eat the white carbohydrates you have to start to rethinking about how those are going to fit in to your diet.
Now next to that are the plain based oils, a lot of people are kind of stock in the early 90's when the low fat diet was the craze, well I got to tell you that certain fats are different than other fats. And to maintain healthy weight, healthy life style you actually need healthy fats in your diet, and if you are going to eat healthy you need to have these actually in your diet on a daily basis, which is in contrast to a lot of what people think, so these will be your olive oils, your soy oils, and canola oil, vegetable oils, peanut oils so these are types of things and gas they are high in calories and they are high in fat. But they help to reduce your cholesterol reduce your heart attack risk, cardiovascular disease all those types of things.
Now the next here from that is the fruits and vegetables and the vegetables are says eat in abundant, which I love that, I love that they do not put a serving amount on their, because really you need to be eating unlimited amount of vegetables, now with the fruits they say 2-3 times a day, and again I like it they don't put amounts on there either because these are the foods the you really need to focus on for a healthy diet, unlimited vegetables, fruits throughout the day and this where you are going to get the majority of your nutrients. And some of the other pyramids they put serving sizes on here, so which might lead people to believe that if they have 4 servings of vegetables a day you know that's all they can have or that's all that's needed, when in reality you need to eat as much as you can of the fruit and vegetable category.
Right to the left of that it has a wine glass and it says alcohol and moderation this is really key especially for younger generations especially if you are in college you are a student right now, you know alcohol is very common and younger age populations and that's usually not trained in moderation. This is the key, and other countries when the do studies on you know France since the French who drink wine everyday they have 1 or 2 glasses they are not bench shrinking they are not drinking to lift their lot there they are not drinking at a party you know so its, its very different from what the average person and the America consumes if they are consuming alcohol, so if you are going to consume alcohol just make sure it's a moderation, you don't have to completely leave it out of your life, but balance in moderation is the key.
The next category is nuts and legumes, so nuts and beans it serves 1-3 times a day, I like that they are emphasizing nuts and beans before they are emphasizing animal protein, because not only in the lowering calories the low unsaturated fats and these are also providing some antioxidants some healthy oils so 1-3 times of a day is going to give you a good amount of protein its going to give you a lot of other benefits that saturated fats from animal products are not going to give you.
The next category is fish poultry and eggs, now this is I believe important to have in your diet on a consisting basis, mainly for the protein content, its easy for people to focus on carbohydrates and not have enough protein in their diet or be the opposite. So its good that they are saying fish, poultry and eggs verses red meat, red meat is lot harder to digest and fish particularly is going to have healthy oils which is going to protect against heart disease and inflammation eggs are great source of protein they are complete protein and they are so easy to make and then your poultry is also a lean fat you know lower fat lean protein choice, so overall this is a good category and it says you do it two times a day.
So depending on what other fruits you are eating in your diet you can go towards the zero you can go towards the two buy you do have to make sure that you are getting, at least some of this in your diet to make sure you are getting enough protein, the category right above that is dairy and calcium and it even says calcium supplements access dairy one or two times a day, and the reason why they put calcium supplement on their, is because the majority of children I mean even adults do not get enough calcium and vitamin D in their diets. And so with recommending dairy only one or two times a day, people may not be able to get the adequate calcium especially if they are like to send tolerant or their absorption have calcium and vitamin D is low may they are on certain medications, and then right next to that category is the picture of a multi vitamin supplement.
which I think its actually good, its coming like an insurance policy you want to get the majority of your nutrients and vitamins from foods that you are eating, but at the same time cervically with calcium if you are limiting your dairy intake for what ever reason, you definitely going need to make sure the you are getting enough calcium especially for children because their growth rate is so high, they do need a lot of vitamin D and calcium for their bone growth.
And then in the very top of the pyramid, and I like to be actually separated from the rest of the pyramid and they say use sparingly and I like that actually red meat is included in this category with the white carbohydrates and the sweets and desserts, then reason why I like that the red meat is mentioned is use sparingly is because red meat is pretty hard to digest it take some really long time to break everything down its usually high in saturated fats so you definitely have to keep that in mind especially if you have a high risk for cardiovascular disease if some one in your family has had it if you, yourself who have blockage in your arteries or had recent by pass surgery or anything like that and then also red meat is as pretty acidic.
So it contributes to inflammation if you eat it and excess or if you eat too much of it. so I just, I love that they are emphasizing use sparingly with certain foods, that a lot of Americans really over intelligent and eat too much off, so there you have it this is the Hardver Healthy eating food guide pyramid and I love everything that's on this pyramid, and I think this is the better resource then a lot of other few guide pyramids there are out there.
Thank you so much for watching, if you have any questions or comments please let us know I love reading everything that you guys write. And keep subscribing because we are going to be putting up more video, see you next times bye, bye.