Eating smart is the foundation for being healthy and fit.  We aren’t interested in knocking commercial diet plans, but we believe that most are too restrictive for most people.  Making a commitment to begin eating healthy and eliminating nutritionally poor foods is an excellent first step.  To begin making better choices and get on the road to healthy, long-term lifestyle change, we have assembled a list of excellent resources to help you.  All have been suggested by existing Graphite members or Graphite employees. 

We hope you find this information informative and valuable.  If you know of a resource we should include, send us an email and we will be happy to add it.

1. Harvard School for Public Health’s Healthy Eating Pyramid is based on the latest science and is unaffected by businesses and organizations with a stake in its messages.  The Healthy Eating Pyramid is a simple trustworthy guide to choosing a healthy diet.
2. Time to make some changes in your diet?  Learn all about the food guide pyramid, remarkable vitamins, the best super foods, calorie needs and more from WebMD®.  Visit WebMD’s Healthy Eating and Diet Portal.
3. Improve your eating habits and achieve a healthy lifestyle with expert advice from the American Dietetic Association.
4. The Mayo Clinic states that there are many food pyramids to choose from, which include:
   • Mediterranean Diet Pyramid
   • Latin American Diet Pyramid
   • Asian Diet Pyramid
   • Vegetarian Diet Pyramid

5. The same principles guide all food pyramids: eat a balanced diet that contains nutritious foods from all the major food groups.

1. Eliminate Fast Food.  With fast food restaurants on every corner, it almost seems un-American to keep fast food out of your diet.  The problem is that ‘most’ fast food fare is crap and will make you fat.  The best plan is to stay away.  If you’re stuck with a fast food restaurant as your only option, make the best and lightest choice you can.  Some chains like Subway, Taco Bell and a few other have gone out of their way to provide healthy choices. 
2. Cut back on foods high in sugar, sodium and fat.
3. Cut back on foods made with white flour (white bread, saltines, etc.). Go with whole grain products and make sure the first ingredient on the label is ‘whole grain’.
4. Cut back on alcohol.  If you enjoy an occasional beverage, don’t feel like you need to stop.  Make better choices.  Switch to light beer at 100 calories a pop and limit consumption of all alcoholic beverages to a few. 
5. Eat fruits and vegetables every day.      
6. Eat Breakfast.  Fit people eat breakfast.  It’s as simple as that.  Excellent article: WebMD “The Most Important Meal of the Day”

• Healthy Eating:  Tips for a Healthy Diet and Better Nutrition -HelpGuide.org
• The Nutrtion Source -Harvard School of Public Health
• Portion Control Guide -WebMD
• Food Diary Study -Kaiser Permanente Center for Health Research
• Whole Grains: Hearty Options for a Healthy Diet -MayoClinic.com
• Nine Cold, Hard Weight-Loss Truths =DivineCaroline.com
• Nutrition for Weight Loss: What does it take to lose weight? -FamilyDoctor.org
• Keeping Food Diaries Doubles Weight Loss -ABC News
• Weight Control Secret: Energy Balance -WebMD.com
• The WebMD Porton Size Plate -WebMD.com
• How to Eat Healthy -wikiHow.com
• Making Fast, Healthy, and Delicious Meals -HelpGuide.org
• Food and Nutrition Topics -RevolutionHealth.com
• Healthy Eating in an Imperfect World -WebMD.com
• Nutrition Education Resources -American Dietetic Assocation
• EatingWell.com
• Healthy Eating Pyramid -Harvard School of Public Health