Proper Diet
People today are becoming increasingly aware that a proper diet
is the foundation of good health. If we don't have a regular diet of wholesome
food and the essential trace minerals which it provides, we don't have the fuel
or the formula to perform at our best. We cut corners with our health, we try to
run on empty and to tell ourselves that it's OK, but all the while our bodies
know something different. We keep taking from ourselves, but what are we giving
back? What does our diet consist of?
is the foundation of good health. If we don't have a regular diet of wholesome
food and the essential trace minerals which it provides, we don't have the fuel
or the formula to perform at our best. We cut corners with our health, we try to
run on empty and to tell ourselves that it's OK, but all the while our bodies
know something different. We keep taking from ourselves, but what are we giving
back? What does our diet consist of?
This diet is designed to provide you with healthy food choices in an effort to
prevent common nutrition-related diseases such as diabetes, obesity,
cardiovascular diseases, osteoporosis, and certain cancers.
This diet can be used by normal healthy people who do not require medical
nutrition therapy and want to achieve or maintain optimal nutritional status.
Eating healthy doesn't mean having to give up your favorite foods. All foods can fit into a healthy eating plan! The best approach is to select more fruits, vegetables, whole grains, eat less fat and eat a variety of nutrient-rich
foods.
BREADS
& GRAINS 6-11 servings each day. Foods in this group are a major
source of thiamin, niacin, iron, fiber and zinc; and also a vital part of a
healthy, balanced diet.
Whole-grain
or enriched breads, bagels, tortillas, English muffins, crackers, hamburger/hot
dog buns, dinner rolls, pita bread, and bagels
Corn
or whole wheat tortillas
Wheat,
rye, raisin or white bread
Whole-grain
or enriched cooked cereals like oatmeal, oat bran, grits, and cream of
wheat
Wheat
bran cereals or unsweetened dry cereals
Whole-grain
or enriched rice, spaghetti, macaroni, or other type of pasta
Orzo
and refrigerator pastas in a variety of shapes and colors
Couscous,
barley and bulgur
Pancakes and waffles
Soft or dry pretzels, breadsticks, rice cakes, Melba toast
Animal,
graham, rye, soda, saltine, and oyster crackers
VEGETABLES
3-5 servings each day. Vegetables are high in certain nutrients, such
as potassium, vitamins A and C and folic acid. All
canned, fresh and frozen vegetables Red and green bell peppers, bok choy, spinach, broccoli, carrots, cauliflower, cabbage, chard, asparagus, kale, Brussels sprouts, sweet potatoes, tomatoes, snow peas, zucchini, okra, winter squash, green beans, beets, cucumber, celery,
jicama, artichoke, peas, mushrooms, eggplant, corn, avocado, potato
Tomato and pesto sauces
All
vegetable juices
FRUIT
2-4 servings each day. Fruit are major sources of vitamins A and C,
potassium, folic acid, soluble and insoluble fiber. - All
canned, dried and fresh fruit
Papaya,
strawberries, kiwi, orange, grapefruit, cantaloupe, mandarin oranges, mango,
honeydew, raspberries, apricots, rhubarb, pineapple, watermelon, blueberries,
peach, banana, plum, cherries, frozen fruit, juice bar, canned fruit, pear,
apple, dried fruit, grapes, raisins
All
fruit juices and nectars
MILK
& DAIRY 2-3 servings each day. Milk and dairy are the body's main
source of calcium, riboflavin, protein, zinc, vitamins B12 and D. Foods in this
group are good for growth and strong bones
Skim,
1/2%, and 1% milk products (including chocolate milk)
Buttermilk
made from 1% milk fat Low-fat or nonfat yogurts Low-fat
or regular cheese (regular cheese in moderation) Nonfat or low-fat cottage cheese
Nonfat or low-fat ice cream
MEAT
& MEAT SUBSTITUTES 2-3 servings each day or total of 6 oz daily. Besides protein meat
is a major source of iron, niacin, thiamin, vitamins B6 and B12, folic acid, magnesium, and zinc.- All fresh, frozen fish and shellfish Light-meat poultry without the skin Turkey ham
Lean beef such as sirloin, round, rib, chuck, flank (well trimmed) Lean pork such as
tenderloin (well trimmed) Veal such as leg and shoulder (well trimmed) Lentils Ham (lean) Tofu
Canadian bacon Poultry sausage Dried beans and peas
Eggs Peanut butter
FATS
& SNACKS (use sparingly)
Foods
in this group add flavor and pleasure to eating but provide mostly calories
with few or no nutrients. Include moderate amounts occasionally.
Fig bars, ginger
- snaps, molasses cookies, angle food cake
Vegetable oil,
cooking oils infused with lemon or mango, fajita marinade, vinaigrette salad
dressings and spice rubs Dijon-style mustard,
honey mustard, jalapeno mustard and course-grain mustard
Low fat or fat free
cream cheese (plain or flavored)
Alcoholic beverages,
candy, pies, honey, sugar, frosting, fruit flavored drinks, gelatin desserts,
honey, jam, jelly, molasses, Popsicle's, soft drinks, sugar, syrup,
Bacon, butter, cream,
cream cheese, lard, gravy, margarine, mayonnaise, sour cream, salad dressings,
shortening, sauces Popcorn, air popped r lite microwave
Corn
or whole wheat tortillas
Wheat,
rye, raisin or white bread
Whole-grain
or enriched cooked cereals like oatmeal, oat bran, grits, and cream of
wheat
Wheat
bran cereals or unsweetened dry cereals
Whole-grain
or enriched rice, spaghetti, macaroni, or other type of pasta
Orzo
and refrigerator pastas in a variety of shapes and colors
Couscous,
barley and bulgur
Pancakes and waffles
Soft or dry pretzels, breadsticks, rice cakes, Melba toast
Animal,
graham, rye, soda, saltine, and oyster crackers
VEGETABLES
3-5 servings each day. Vegetables are high in certain nutrients, such
as potassium, vitamins A and C and folic acid. All
canned, fresh and frozen vegetables Red and green bell peppers, bok choy, spinach, broccoli, carrots, cauliflower, cabbage, chard, asparagus, kale, Brussels sprouts, sweet potatoes, tomatoes, snow peas, zucchini, okra, winter squash, green beans, beets, cucumber, celery,
jicama, artichoke, peas, mushrooms, eggplant, corn, avocado, potato
Tomato and pesto sauces
All
vegetable juices
canned, dried and fresh fruit
Papaya,
strawberries, kiwi, orange, grapefruit, cantaloupe, mandarin oranges, mango,
honeydew, raspberries, apricots, rhubarb, pineapple, watermelon, blueberries,
peach, banana, plum, cherries, frozen fruit, juice bar, canned fruit, pear,
apple, dried fruit, grapes, raisins
All
fruit juices and nectars
Skim,
1/2%, and 1% milk products (including chocolate milk)
Buttermilk
made from 1% milk fat Low-fat or nonfat yogurts Low-fat
or regular cheese (regular cheese in moderation) Nonfat or low-fat cottage cheese
Nonfat or low-fat ice cream
Lean beef such as sirloin, round, rib, chuck, flank (well trimmed) Lean pork such as
tenderloin (well trimmed) Veal such as leg and shoulder (well trimmed) Lentils Ham (lean) Tofu
Canadian bacon Poultry sausage Dried beans and peas
Eggs Peanut butter
Vegetable oil,
cooking oils infused with lemon or mango, fajita marinade, vinaigrette salad
dressings and spice rubs Dijon-style mustard,
honey mustard, jalapeno mustard and course-grain mustard
Low fat or fat free
cream cheese (plain or flavored)
Alcoholic beverages,
candy, pies, honey, sugar, frosting, fruit flavored drinks, gelatin desserts,
honey, jam, jelly, molasses, Popsicle's, soft drinks, sugar, syrup,
Bacon, butter, cream,
cream cheese, lard, gravy, margarine, mayonnaise, sour cream, salad dressings,
shortening, sauces Popcorn, air popped r lite microwave