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Pyramid update

This pyramid reflects the latest research on the healthiest way to divide what you eat among the different food groups. If you eat in accordance with it, you will keep your blood sugar levels steady all day - and will feel less hungry and probably more energetic, too.

How what we eat affects blood sugar and energy levels explains the vital role blood sugar levels play in weight gain, loss, and control.


Sweets, refined grains, and unhealthy fats: be cautious. These are best eaten only occasionally, and even then: in small quantities.

Whole grains: be selective. Whole grains like brown basmati rice are better for you than refined ones like white rice, but all grains are densely packed with calories.

Lean protein, low-fat dairy, and healthy fats: be moderate. Healthy portions of these foods promote both good health and satiety.

Fruits and vegetables: enjoy. Fill up on non-starchy vegetables. Eat fruits every day, but in smaller quantities than vegetables. If you're trying to lose weight, limit starchy vegetables.

For more tips and details on healthy eating, including rules of thumb for determining portion size, use the links at left.

** Note: Links preceded by two asterisks are for My Health Advisor clients only. You must log in to view these pages.

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