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Avalide (Irbesartan, Hydrochlorothiazide)

How exactly does one eat healthily? The Food Guide Pyramid designed by the U.S. Departments of Agriculture and Health and Human Services is an excellent guideline for determining a healthy diet. Most food choices should come from the lower part of the pyramid. These are the foods that contain complex carbohydrates-whole grain breads and cereals, pasta, rice and other grains, vegetables, and fruits.
Looking at the pyramid, you see starchy foods are at the bottom. Most of your calories should come from this group.
Many people have difficulty accepting this, because they have grown up thinking starchy foods are “fattening.”
Most traditional diets are low in carbohydrates (and high in protein), so there is widespread belief that carbohydrates are fattening. In fact, starches are low in fat, high in fiber, and packed with vitamins and minerals. More important in terms 0f weight loss, most people love them. As an extra plus, they are very satisfying and keep hunger away longer.
When you give up starches, you are setting yourself up for failure. Six to 11 servings per day are recommended. If you are trying to lose weight, eat the minimum number of servings recommended in each food group.
Fruits and vegetables are on the next level of the pyramid. “Five a Day for Good Health” is the slogan used to try to get people to eat more of these foods. Only 8 percent of the population knows they should eat a minimum of two servings of fruits and three servings of vegetables each day. In fact, 34 percent of the population believes they should eat one or fewer servings of fruits and vegetables each day. The average American eats three-and-a-half servings each day.
Fruits and vegetables are packed with nutrients. They are also low-calorie and virtually fat-free. They even have the “crunch factor”: crunchy foods are very satisfying to eat. Fruits and vegetables are definitely foods to be eaten in large quantities.
When we ask people about their intake of fruits and vegetables, their usual response is that they like them but they just don’t think about them. It’s time to think about them, even if you must make a note to yourself and tape it to your kitchen cabinets.
As you move up the pyramid, its area gets smaller, as do the number of servings recommended. This does not mean these foods are less important; we just don’t need as much of them. In traditional diets, dairy foods, like starches, are among the first to go, because they are perceived to be fattening. Some people have a mistaken notion that they no longer need milk when they reach adulthood. Dairy foods contribute important nutrients to the daily diet. They are especially important in building and maintaining strong, dense bones. The calcium found in dairy products is necessary in the prevention of osteoporosis, one of the causes of back pain. Recent research also indicates the importance of calcium, potassium, and magnesium in the regulation of blood pressure. Dairy foods contain all three nutrients in abundance.
Two to three servings a day of dairy foods are recommended, or three to four if you have osteoporosis. A serving is one cup of milk or yogurt or one ounce of cheese. Use the low-fat or fat-free versions of these foods.

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