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Daily Food Haul {InfoGraphic}

Posted Oct 04 2012 12:42pm

USDA daily food haul balance meals

If you’re anything like me, reading that I should eat 6 ounces of grains per day doesn’t mean much. So I went to the USDA to find out!

Workouts: Not real runs or workouts this week, as I’m on my break. But I have biked to work three days, completed my daily planks and done some stretching. Not sure how I hard sweat session would feel, anyway, as I have had some horrible neck pain for a couple of days. Blah…


I’ve been focusing a lot more lately on figuring out what my diet should be. It’s harder to find good info for vegetarians, for one thing. I’ve been doing the veggie thing for years now, so I’m pretty well versed in the lifestyle. However, it’s gotten harder now I’m upping my miles again, and there are always new ideas out there. If you know any sources, hook me up!

Anyway, back to my epiphany. I emailed Vincent Allen from Move Well Live Well – follow his blog! – about nutritional needs of an animal–loving runner, and he had this to say:

I would recommend introducing more Omega-3 to off set the saturated intake from the animal by-products and the grains your consuming. Saturated fat is important to have you just need to make sure your Omega-6 and Omega-3 ratios are about a 4:1 ratio. In a perfect world it would be 1:1.

I advise my clients to eat when hungry and not to force themselves to eat when not needed. Weight loss can be tricky for vegetarians since they tend consume a higher carb. to fat ratio. I would stick to more rice grains and tuber vegetables for primary carb. sources since they’ll cause less GI issues and inflammation within the body.

Awesome, that is quite helpful! I can add more Omega–3′s and I can eat more grains and tuber vegetables. I recommend you all follow Mr. Allen, he has some great stuff over on his blog!

I still felt like I needed a full, broad picture. Hopefully we’re all familiar with the food–pyramid–replacement from the USDA:

Pretty, right? But how does that translate to my fridge? I’m needy, give me more.

And then there is all the gobbly-–gook that your diet should be 45–65% carbs, 10–35% protein and 20–35% fats. I’ve seen different numbers floating around, so don’t quote me on this. And this still doesn’t tell me what I should eat every day. I like details people. Tell me what those numbers, and that plate of pretty colors, actually mean to my life.

USDA to the rescue!!

The absolute gem I discovered this week is the USDA’s Super Tracker online tool. Of course, it allows you to track food and workouts and weight management, much like a plethora of other apps and online gadgets out there. But what stood out to me was the meal information. It not only spelled out what my servings per day should be, it told me exactly said serving size is.

Me being the visual, info graphic, stick–on–refrigerator person that I am, I had to take this new information and make it look pretty. Viola! I now have a simple, straight forward, colorful graphic to help me better plan my meals. (FYI, these numbers are based on a 2000 calorie diet).

I’m awesome, I know.

But you can tell me anyway. :-) Just kidding. But in all seriousness, feel free to share! And let me know if there is any more information you’d like to see included on this. I can work some magic.

USDA daily food haul

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