How Much?

Wondering how much to eat of what? Use the checklist below, based on the new nutritional pyramid by Drs. Walter C. Willett and Meir J. Stampfer of the Harvard School of Public Health, in the January 2003 Scientific American (see www.sciam.com), and food-safety tips from The Green Guide.

Eat At Every Meal
Whole Grains, rich in fiber and vitamins, and Vegetable Oils, rich in heart-friendly, mono- and polyunsaturated fats (olive, sunflower, safflower, canola, soy, corn, peanut).

At least 5 servings/day
Vegetables and Fruits, which contain vitamins, folic acid, potassium and fiber. Exception: potatoes (see below)
–Buy organic fruits and vegetables, especially your child’s favorites, to minimize exposure to pesticide residues. Some organics have also been shown to have higher amounts of polyphenolics, which may reduce the risk of heart disease, a 2003 study at the University of California, Davis, found. (See “Top Ten to Buy Organic” at thegreenguide.com.)

1-3 servings/day
Nuts and Legumes, high in unsaturated fat, can “improve blood cholesterol ratios,” Willett and Stampfer write.

Up to 2 servings/day
Poultry, Eggs and Fish are rich in protein. Fish also have heart-friendly, polyunsaturated omega-3 fatty acids.
–See The Green Guide's lists of antibiotic-free, organic/humanely raised poultry and eggs. See also our guide to healthiest fish.

1-2 servings/day
Milk and Cheese, for protein and calcium. (Choose skim to avoid saturated fats.) Calcium is also found in dark green leafy vegetables, tofu and sardines. Calcium supplements can contain lead; choose those labeled “essentially lead-free.”
–See The Green Guide's national “Mother's Milk List."

Avoid/Use Sparingly

Red Meat, Butter, Ice Cream: heaviest in saturated fats, cholesterol, increase risk of heart disease, type 2 diabetes and colon cancer (red meat).
–For healthiest beef/pork lists, see thegreenguide.com.

Cocoa Butter, Palm and Coconut Oils: high in saturated fat.

Potatoes and Refined Carbohydrates (white bread, pasta and rice): increase glucose, triglyceride and insulin levels in the blood and lower “good” HDL cholesterol, raising the risk of heart disease and type 2 diabetes.

Trans Fats, which raise “bad” LDL cholesterol and triglycerides, are found in most processed cakes, cookies, crackers, chips, french fries and other fried fast foods, margarine, partially hydrogenated vegetable oils and shortenings (for brands: my.webmd.com/content/Article/60/67183.htm).

Sweets: combine high calories and low nutritional value.