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Stop aiming for a specific amount of servings in each food category and focus on total daily intake.
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Trying to achieve goals on the Y diet can be challenging. You need to eat the right foods in sufficient quantities to meet your body’s vitamin and mineral requirements.
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Experts have tried to guide us for years by recommending daily food serving goals — such as five to eight servings of fruits and vegetables per day. But your idea of serving size may be different from someone else’s. This created confusion and now a change has come.
Dietary guidelines have moved away from daily food goals measured in servings. Instead, they now focus on daily food totals which are measured in cups, ounces or tablespoons.
Daily goals depend on your gender and age. For example, for moderately active adults age 66 or older, men are recommended to eat 2,200 calories per day; Women are recommended to eat 1,800 calories per day.
Vegetables: 2.5 to 3 cups. “Aim for a variety of vegetables, and try to include different colors, different phytonutrients [beneficial substances in plants],” suggests registered dietitian Kathy McManus, director of the department of nutrition at Harvard-affiliated Brigham and Women’s Hospital. Do it.”
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Eat dark, leafy greens like spinach or kale; vibrant yellow squash; Or bright red tomatoes or peppers. Legumes – such as peas or beans – are among the targets of this food category.
Whole grains: About half a cup. “When you choose breads, crackers and cereals the word ‘whole’ should be the first ingredient listed,” says McManus.
Poultry, fish, or meat: 5 to 6 ounces. “That’s up to 42 ounces per week. Try to make 12 of those ounces seafood,” advises McManus.
Dairy, such as milk or yogurt: 3 cups. “But the Harvard School of Public Health disagrees. Research shows that one to two servings [one to two cups of milk or yogurt] is enough to get good results,” says Harvard T.H. says Teresa Fung, assistant professor in the department of nutrition at the U.S. Chan School of Public.
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You don’t always have to use measuring cups and spoons to keep track of how much food you’re eating. Use everyday objects to measure volume. For example:
You might think it would be difficult to eat so many cups of food every day. “It’s not really the case if you spread it out throughout the day and include fruits and vegetables whenever you eat,” says Fung.
Keep track of your food goals by using measuring cups or simply looking at the amounts (see “Measuring made simple”). Or simply follow Harvard’s Y Eating Plate, which helps you meet daily goals with Y, balanced meals. Fill half your plate with fruits and vegetables, one-quarter with whole grains, and one-quarter with proteins like fish, chicken, beans or nuts.
Make it an interesting mix. Sprinkle beans, nuts and seeds into salads; Add roasted vegetables like zucchini or tomatoes to omelettes; Make a smoothie with berries, seeds and bananas. It’s a fun and easy way to move toward your daily goals, and the rewards are great.
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Get helpful tips and guidance for everything from fighting inflammation to finding the best diet for weight loss… from exercises to build a stronger core to advice on cataract treatment. Plus, the latest news on medical advances and breakthroughs from experts at Harvard Medical School. When you buy a pack of steak or a pound of tomatoes at the store, do you know how much of it goes to the farmer who grew it? You may be surprised.
Right now (May 2019) in the sale barn, pigs are going for 50-60 cents per pound live weight. A 300 pound hog will bring $150-180. You can imagine? Labor in raising, feeding, watering, equipment, fencing and/or barning of pigs for 5-7 months. Wow! But at that selling price, you make about $1 per pig per day.
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To make any money in that system, you must have volume. The 10 or so pigs we slaughter each year have no way of surviving. You have to raise hundreds to make it worth it. And the more you raise, the more efficient it will be otherwise you will lose money. That’s where concentrated animal feeding operations (CAFOs) come in. This is another post, but basically, farms where pigs are kept on concrete, cattle in dirt, and chickens in buildings. Some or all never have to go out to pasture.
So if you want farmers to get more of their share and you don’t want to support CAFOs, what can you do? 1-Buy from small local farms like ours.
Your money goes straight to us and our community. No middlemen, no distributors, no advertising companies. Your money goes to us and the companies we buy from.
We source from local farmers, small businesses and buy locally as much as possible. We get our corn and wheat from farmers who grow our own on our family farm and within a 15-mile radius. Our soybean meal comes from a cooperative in southern Missouri. We purchase chicks from a family farm in Pennsylvania. We buy from local mills, MFAs, archlens and local auctions.
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We have a lot of customers who struggle with knowing where their food comes from. If you think looking at pictures is hard, I can assure you that having them in your life every day really makes Butcher Day harder. But investing your food money into a farm that raises animals humanely and allows them to live the lives they want sends a message to Big Ag.
Farms like ours produce less than 5% of the pork consumed in America. Big AG wants him back, so don’t be fooled by their marketing. Just because they don’t use farrow crates doesn’t mean the pigs are rolling in the mud on pasture. Just because it says free-range doesn’t mean the chickens are roaming in a meadow. Unless you can go and see the animals, you can’t know for sure how they are raised and treated.
Many farmers raise different types of livestock and work together. Goats/sheep first followed by cattle, then chickens, then some rest before the cattle graze again. Pigs tear up unproductive land for re-seeding. The soil is never over-fertilized or plowed. Chemical pesticides and herbicides are not used. Soil is formed from organic material obtained from winter pasture or bedding. Waterways are protected and native plants are left to flourish.
Agricultural methods change when they become profitable. Every time you buy from a farmer who uses sustainable organic practices, the farmer who isn’t takes notice and hopes that one day he or she will make a change.
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When you buy from someone you can talk with, ask questions, and really understand what they do and why, you can make an informed decision about whether your food is worth it. Where does it come from and what does your food dollar support.
Do I want you to buy from us? Absolutely! But I’ll be just as happy to know that you’ve found a farmer you like and trust to provide you with your food. Ask questions. go to farm. Know your farmer. It will make a world of difference to the food you eat and the life of a farmer. One of the most important aspects when you’re hosting a party is determining how much food and drinks you’ll need. You want your guests to have enough food to feel satisfied, but you don’t want a ton of leftovers. You certainly want your guests to quench their thirst, but who among us wants to be left with liters of wine that we’ll only use for the next party? Calculating what you’ll need next
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