Portion Power

We talk a lot about eating proper portions of food. But it's also important to eat proper portions of vitamins and minerals. This is one key to a healthy and effective weight loss plan. It is especially important for women, whose diets are often short of folate, vitamin E, calcium, vitamin D, and iron.

The average American diet is also short of fiber. Most Americans consume only half of the American Heart Association's recommended daily intake of 25 grams of fiber. Fiber has a lot of health benefits. High fiber diets have been linked to lowered risk for heart disease, stroke, diabetes, certain cancers, and high cholesterol. Fiber can also satisfy hunger, so you feel full, and eat less. High-fiber diets are generally lower in calories, fat, and added sugars. Good sources of fiber include whole grains, fruits, vegetables, and beans.

What foods have what nutrients? The USDA's food pyramid is a good place to start. Here's a summary.

• Whole grains: B vitamins (thiamine, niacin, folate, and riboflavin), iron, magnesium, selenium, fiber
  
• Fruits: Fiber, potassium, vitamin C, folate
  
• Vegetables: Fiber, potassium, vitamin C, vitamin E, vitamin A, folate
  
• Dairy: Calcium, vitamin D, potassium
  
• Meat and Beans: Protein, iron, B vitamins (niacin, riboflavin, B6, and thiamine), magnesium, vitamin E, zinc
  
• Oils: Vitamin E, essential fatty acids (Most oils are high in monounsaturated and polyunsaturated fatty acids.)

Remember my "double-P "rule: Always eat proper portions of foods, nutrients, and vitamins to maintain a healthy, balanced diet.