Notes 1-18-08 - 1-18-08 Diet Planning Principles Adequacy...

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Unformatted text preview: 1-18-08 Diet Planning Principles Adequacy Balance : Don't eat same kind of food everyday; get variety of food for more nutrient Variety Moderation: Don't go overboard with nutrients don't get excess kilocalories (you'll gain weight!!) Kilocalorie Control Diet Planning Guides -------- > Nutrient Density Breads and Cereals (Grain group) Provides carbohydrates, protein, B vitamins, Iron and magnesium Whole grains (contains fiber) - Cereals / breads - Brown rice - Popcorn Refined grains (no fiber) - White breads / enriched flour - White rice - Cornbread Vegetables Fresh / canned /frozen / dried / juice Green vegetables Orange / red / purple vegetables White vegetables Starchy vegetables (potatoes, peas, corn) Provides carbohydrates, little bit of protein, vitamin A, vitamin C, potassium and magnesium. Fruits Fresh / canned / frozen / dried / juice Citrus Grapes / berries Pineapple Pomes / drupes Bananas Provides carbohydrate and does not provide protein. Vitamin A, C and potassium. Meats and Beans - Beef / Lamb / Pork Poultry Fish Eggs -Beans (legumes) -Nuts / seeds Provides protein, no carbohydrates, fat, vitamin B, phosphorus, zinc, iron and magnesium. Milk Provides vitamin D, A and calcium, phosphorus . Milk (low-fat) Yogurt Pudding Ice cream Cheeses Oils Vegetable / seed oils Butter / Margarine Shortening Lard Beef tallow Chicken Fat Discretionary Calories Pastries Cookies Doughnuts Candy Soft Drinks - Sugar Honey And other "Junk" foods How much do you need of each food group? Depends on your age, sex, activity ...
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Notes 1-18-08 - 1-18-08 Diet Planning Principles Adequacy...

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