| In recent years the percentage of overweight and | | | | - Sugar and sugar based foods; examples, sugar, |
| obese individuals has become a cause for real | | | | candy, sweets, processed foods |
| concern. As a nation, Americans are definitely getting | | | | The health benefits of fruits and vegetables are |
| fatter! According to the National Center for Health | | | | well-known and well-publicized. Studies by the U.S. |
| Statistics, more than 34 percent of Americans are | | | | Department of Health and Human Services, U.S. |
| obese, compared to 32.7 percent who are overweight. | | | | Department of Agriculture, and the National Academy |
| Even more disturbing is that today 12.5 million children | | | | of Sciences suggest that the nutritional goodness of |
| are overweight in the United States-more than 17 | | | | fruits and vegetables, with a diet that is low in fat, |
| percent. Overweight children are at greater risk for | | | | saturated fat and cholesterol and that contains plenty |
| serious health conditions. While those statistics are | | | | of whole-grain breads and cereals, may decrease the |
| alarming, we can take action to insure that we do not | | | | risk of heart disease and cancer. Whether you are |
| become one of those statistics. The situation is never | | | | trying to lose 5 pounds or 50 pounds, this statistic |
| hopeless. Each and every one of us can do our part | | | | provides an incentive for change. |
| to promote healthy eating and proper exercise to | | | | There is no doubt that fruits and vegetables offer |
| prevent and overcome obesity in our country. | | | | protective aspects as well as nutritional value. Now, |
| The Food Pyramid promoted by the Food and Drug | | | | through the use of waterless cookware, you can |
| Administration that had consisted of 4 basic groups | | | | maximize that nutritional impact. Do you know that |
| has become obsolete. In 1992 the FDA began revising | | | | waterless cooking retains 98% of the minerals, while |
| this chart focusing on a diet high in healthy vegetables, | | | | boiling food the old-fashioned, conventional way |
| lean meat and low in processed, high-glycemic | | | | destroys an average of 42% of the food's minerals? |
| carbohydrates. The following food guide provides | | | | You too can enjoy this wonderful method of cooking |
| examples to help you make better nutritional choices | | | | with multi-ply stainless steel waterless/greaseless |
| Foods to Focus On (Priority 1) | | | | cookware. Foods cooked via the waterless technique |
| - Healthy Vegetables - 4 to 9 servings per day; | | | | help retain the greatest percentage of nature's |
| examples: carrots, green beans, broccoli, spinach, | | | | health-giving minerals and vitamins because a food's |
| asparagus and other green vegetables. 1/2 cup | | | | water soluble nutrients are dissolved and lost when |
| cooked or 1 cup raw = 1 serving | | | | then food is cooked in water. There is no need to peel! |
| - Healthy Proteins - 2 to 4 servings per day, examples: | | | | Cooking with waterless cookware eliminates the need |
| low-fat cottage cheese, seafood, lean meats, and | | | | to strip away the flavor-and-nutrient-rich skin. For most |
| skinless poultry, 3 to 4 ounces or 1/2 cup = 1 serving | | | | fruits and vegetables, a gentle scrub is all that is |
| - Healthy Fats - 2 to 6 servings per day; examples: 1 | | | | necessary before cooking. |
| tsp. olive oil or sesame oil, 2 - 3 Tbsp. nuts and seeds, | | | | The greatest favor you can do for your family is to |
| or 1/4 avocado | | | | prepare food that provides maximum nourishment. |
| - Healthy Carbohydrates - 1 to 4 servings per day, | | | | Foods cooked over a low heat with minimum moisture |
| examples: pears, apples, dates, oranges, and cherries, | | | | have more flavors. Vegetables and fruits retain |
| milk plain yogurt, legumes, whole-wheat grain, rice bran, | | | | appetizing colors; meats can be roasted on top of the |
| yams, sweet potatoes, and pasta cooked al dente | | | | stove and become tender, juicy and delicious. And, you |
| (firm to the bite), 1/2 cup = 1 serving | | | | can cook without oil or grease, reducing calories and |
| Foods with Some Nutritional Values | | | | cholesterol. |
| - Moderate Carbohydrate Foods: 2 to 4 servings per | | | | There are many reputable vendors on the Internet that |
| day; examples, apricots, papayas, fresh pineapple and | | | | offer quality waterless stainless steel cookware at |
| raisins, 1/2 cup = 1 serving | | | | affordable prices. Before making that purchase, shop |
| - High Carbohydrate Foods - these foods should be | | | | around. Most importantly, learn all you can about |
| limited to 1 serving per day; examples, white rice and | | | | waterless cookware and waterless cooking. Once |
| breakfast cereals, ½ cup = 1 serving. Choose | | | | you've made an informed decision, I can assure you |
| long-grain or brown rice and whole grain breakfast | | | | that you will absolutely love preparing meals for you |
| cereals | | | | and your family. |
| Foods that Should be Consumed Sparingly | | | | |