The food pyramid was originally designed by the USDA many decades ago. It was provided as a way for people to learn how to choose a variety of foods to create a well-balanced meal plan.

The Food Groups

The USDA food pyramid consists of the following food groups:

Proteins-It is recommended that you only consume a few ounces per day of both meats and beans in order to meet your daily protein requirements. When choosing meats, the leanest cuts are best.

When selecting beans, you have a variety of options to choose from and the best way to consume them would be cooked whole. Nuts and seeds also fall in this category.

Calcium-This is usually found in dairy products such as milk and cheese, or sour cream and yogurt. When selecting dairy products (particularly the cheese and milk) choose the lowest fat varieties possible. This will keep your cholesterol down.

Fruits-It is best to eat a variety of fruits of different colors. This will ensure you achieve your goal of consuming all the nutrients you need in a day.

The  best course are the raw fruits which sometimes can be blended fresh and whole with the skin still on. Use processed juices minimally because they contain more empty calories.

Vegetables-Ideally, you need a variety of starchy (for example corn, peas, or potatoes) and non-starchy vegetables (for example spinach, carrots, kale, and broccoli) in your system.

Try to consume ones of every color daily as much as possible. This will help keep your immune system as well as your digestive system working right and you will remain regular.

Grains-Consumption of about 3 ounces of this food a day helps you take in the fiber you need daily. The whole grain varieties are the best. Stay away from white breads, pastas, and pastries. Look for whole wheat or multigrain breads, cereals, and noodles.

Extras

Fats-The use of unsaturated varieties are most recommended. Olive and other nut and vegetable oils are on the top of the list.

Butter, shortening, and some versions of lard and margarine are on the bottom of the list. Perhaps a happy medium is some of the soft spreads that have even been used nowadays as baking substitutes.

Sugars-You are advised to find the ones that are the least refined as possible. For instance, instead of the white process sugar try the pure cane sugar. You should also consider using honey, stevia, or other sugar alternatives instead of white sugar.

Salts-Sea salts and natural spices are the best sources of flavorings to use when making your meals. Stay away from the more refined varieties and keep use of processed foods to a minimum.

College itself is quite an adjustment, and so is living on one’s own. One of those adjustments is in eating habits. Your mom, dad, or other legal guardian is no longer there to tell you what to eat and what not to eat.

It is no wonder that some college students right now are gaining on average of about a pound per week. Of course, the opposite can be true as well-you can be influenced to better eating habits while in college.

Whether your parents or guardians taught you well or not, the following checklist will further guide you in your efforts to remain fit and trim:

• Stop eating so late at night. This is the worst time to be stuffing your face, despite the popularity of the so-called “midnight snack.” In fact, your hugest meal should ideally be in the middle of the day when you typically eat lunch) rather than at the end of the day (when you go to bed).
• Eat more meals throughout the day and smaller food amounts. This will help keep your metabolism going all day long.
• Eat breakfast in the morning. If you only knew what this does to your body health-wise you would not ever skip this very important meal. This it the time of the day when your digestive system is restarting after remaining a bit dormant during sleep-time. Your metabolism rate will be much higher if you continue to eat a morning meal.
• Find creative ways to cut down on your carbs. One easy suggestion is to eat all your sandwiches open-faced. This cuts you down to one slice of bread instead of two at lunch. Furthermore, if you must eat bread and pasta seek out the lower-fat and higher-fiber varieties. Noodles and bread made of whole grains are best.
• One of the fastest ways to gain weight as a college student is to load up on cappuccinos or Frappuccinos on a daily basis. If you must, try varieties made with reduced fat cream or milk or just seek alternative if you are bored with a simple coffee with Half & Half or skim milk.
• Find natural ways to sweeten your hot drinks. You would be surprised, for instance, at how well honey and/or cinnamon tastes in either a cup of coffee, hot cider, or tea.
• Increase your load of daily fruits and vegetables. This will work wonders for your diet in no time. It also is one way to keep your digestive system clean-especially the fruits and vegetables eaten with the skin.
• Nuts and seeds are another source of fiber to consider for weight loss. These are more easily digestible sources of protein than meats.

‘Whole’ foods are those, which are closest to nature and they are often recommended for weight loss. For instance, raw fruits and vegetables, whole wheat and grains, and uncooked nuts and seeds are considered whole foods.

Why You Should Consume Whole Foods

Whole foods are healthier all around for many reasons. Some of the most important ones include as follows:

They are less fattening. Therefore, they are often used as a substitute for other heavy foods such as meat or cheese. Furthermore, these types of foods contain less saturate and more unsaturated types of fat.

They do not contain refined sugars. This is very important if you want to keep your blood sugar and vital signs at normal rates. Consuming foods with a naturally sweet taste to add flavor to your diet is the way to go.

They are higher in fiber. You need this type of substance in your diet to help you pass stool on a regular basis. This is part of what helps keep your digestive system clean.

They are easier to digest. This works hand in hand with the fact that they are higher in fiber. Your body then receives more of the nutrients it needs and you have no need to overeat.

They fill you up faster. The use of whole foods can help you become fuller faster without eating excess fat. This helps keep your cholesterol levels and blood sugar levels down.

Recommended Whole Foods

The more varieties of whole grains and vegetables you consume the better off you will be. For instance, you should try to take in on a daily basis vegetables and fruits of a variety of colors such as orange, dark green, red, purple, or green.

Some of the most nutritionally valuable whole foods include the following:

• Carrots
• Whole grains (raw Wheat, oats, barely, etc.)
• Cranberries
• Acai (But usually is not available in the freshest form)
• Blueberries
• Bananas
• Broccoli
• Nuts and Seeds (i.e. flax, walnuts, almonds, sesame)
• Whole grains (raw Wheat, oats, barely, etc.)

Additional Dieting Tips

In addition to consuming raw and natural food sources, you should increase the amount of water you drink. Furthermore, a moderate amount of proteins, calcium, and “good” fats is needed.

However, remember to find as lean of meats as possible. Furthermore, choose the dairy products that are lower in fact, such as sour cream or cream cheese versus the heavier creams and cheeses.

Soft spreads are made nowadays partially from olive oil to help cut down on the amount of saturated fats consumed. Furthermore, of course whenever possible bake or steam your meals rather than frying them.

Women lose weight the fastest when they make an effort to understand their bodies better. This is especially true when battling hormonal changes during pregnancy or menopause.

It is true also in other times in a life when a woman is under quite a bit of stress. In any case, ways women lose weight the fastest include as follows:

• Calculate the number of calories and carbs that is appropriate for someone of your age and physical stature. Do not use stats designed to help a man lose weight.
• Always drink plenty of water in a day’s time. Furthermore, realize that although other liquids can help keep you hydrated water is the only one that really does justice.
• Avoid crash diets as these do not lead to healthy choices. Often these destructive diets require that you eat only certain foods for short times and then you lose weight. However, the weight often loss is usually muscle and/or water. Generally, you are not likely to experience a decrease in body mass this way.
• Eat less food more often in a day. This helps build up your metabolism. It also helps you space out your calories and portions throughout the day.
• Remember not only to work your cardiovascular system when you work out but also your core muscle groups. This will help you acquire and maintain the fit appearance you have always wanted.
• Find healthier ways to deal with stress other than filling your body with food you do not need. This is one reason for exercise-which actually curbs your hunger and distracts you. Creative activities also can help.
• Do not be too hard on yourself if you cannot lose weight as fast as your male significant other. That will only cause you to become more discouraged. Also, realize that part of the reason you may not be losing weight as fast as a man would is because maybe you are following his diet instead of one meant for you.
• Get checked by your doctor if you are experiencing unusual difficulty even when following a healthy, recommended diet. If you cannot lose weight no matter what (or it comes very difficult to you), there may be a chance you are struggling with a thyroid issue.
• Make sure you choose a weight loss supplement that is marketed by a reputable company. Otherwise, you could cause more problems.
• Furthermore, also realize that excess caffeine and sugar use is part of the reason many women are unable to lose weight. Reduce or eliminate these from your diet as much as possible.